Death by Air Squats (with a twist)

May 4, 2020 | WOD

CrossFit ATR – CrossFit

This will be another fun challenge to do on ZOOM!

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Warm-Up

2 Rounds:

10 Cossack Squats

20 Hollow Rocks

10 Lateral Lunges

20 Superman Rocks

Then:

1:00 Pigeon Stretch /side

1:00 Couch Stretch/ side

Metcon

I am expecting this to be a long workout!

The key here is hitting full range of motion squats at the bottom and TOP!

We need FULL LOCKOUT AND GLUTE SQUEESE @ TOP!

Every rep needs to look like this: https://www.youtube.com/watch?v=a_fb6Kz7FQg

Death By Air Squats (with a twist) (AMRAP – Rounds and Reps)

With a continuously running clock perform:

5 Air Squat in the first 1 min,

10 Air Squats in the second 1 min

15 Air Squats in the third 1 min

20 Air Squats in the fourth 1 min

25 Air Squats in the fifth 1 Minute

(THEN) continue as a normal “Death by” rep count would be starting at 6 reps in the sixth 1 minute and for the remainder of the workout

6 Air Squats in the sixth 1 minute

7 Air Squats in the seventh 1 minute

8 Air Squats in the eighth 1 minute

…

Continue until you can no longer complete the number of reps prescribed in under a minute.

Score is the number of full rounds completed plus number of reps completed in the last round.
The first 5 minutes are designed to shorten this workout and make the first 5 minutes more entertaining. Instead of 1-5 reps it will be 5-25 reps for the first 5 minutes. Then normal 6+ will continue increasing by 1 rep until you can no longer complete the number of reps prescribed in under a minute.

Mobility

Metcon (No Measure)

One Mobility Drill!!!

Couch Stretch: 3 Minutes per side

Checkout this video for a few variations:

https://www.youtube.com/watch?v=TUK3N3cIPKc