Warm-Up:
Coach’s choice

WOD prep:
EMOTM – 9 Minutes
Minute 1: 5 plate squat therapy reps + 5 PVC pass-throughs
Minute 2: 10 PVC snatch-grip push jerk (from back rack)
Minute 3: 5 PVC sots press, 1-second pause in lockout (PVC)

WOD:
“Big Squat” (Use your previous numbers from your previous big squat to make your load increase decisions today!) If this is your first time with the Big Squat as a coach for guidance.
5-5-3-3-3-1-1-1-1
For Load. Choose your squat:
Overhead squat, back squat or front squat
Set one 5 reps.  Rest 2 to 3 minutes
Set two 5 reps.  Rest 2 to 3 minutes
Set three 3 reps.  Rest about 3 minutes
Set four 3 reps. Rest about 3 minutes
Set five 3 reps. Rest about 3 minutes
Set six 1 rep. Rest about 4 minutes
Set seven 1 rep. Rest about 4 minutes
Set eight 1 rep. Rest about 4 minutes
Set nine 1 rep. Rest about 4 minutes

*HEAVY SQUATS! Our goal for today is to establish a 1-rep heavy squat.  After the earlier sets of 5, we should be resting about 2-3 minutes. After the sets of 3, our rest should be about 3 minutes, and then after each set of 1, around 4 minutes. We are looking to make each rep an event and go as heavy as possible for us, today. If we have limitations in our overhead position, you can choose the front squat or back squat.

Post WOD:
Agile 8
1. Foam roll IT bands, 1 minute each side.
2. Foam roll Adductors, 1 minute each side.
3. Lax ball glutes, 1 minute each side.
4. Fire hydrant hip circles. 10 each side.
5. 10 Groiners
6. 10 V-sit rollovers
7. 10 Plank to frog
8. Sampson stretch, 1 minute each side.

CFS Brief:
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.  

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