12/23/2024

Shock Method - Squat

“Shock Method”
3-4 sets:
6 Back Squats (Heavy)
12 Double Dumbbell Front Rack Lunges (Total/in place) (Moderate)
25 Jumping Air Squats (Fast)
-Rest 2:00 to 2:30 between sets-

Score = weight of the Back Squats. You can increase weight or stay the same across all sets.

‘Tis the Season

Affiliate Compete (RX+)

5 sets

100 Double Unders

30 Push Ups

-Rest 1:00 between sets-

Freedom (RX'd)
5 sets
100 Double Unders
25 Push Ups
- Rest 1:00 between sets -

Independence
5 sets
75 Double Unders
20 Push Ups
-Rest 1:00 between sets-

Liberty
5 sets
75 Single Unders
15 Bar Push Ups
-Rest 1:00 between sets-

  • Target time each set: 1:45 - 2:15

  • Time cap each set: 2:30

  • Overall time cap: 16:30

CrossFit KGB