4.5.16 Squats for Days & Top Tier Training

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We are changing the programming to a 3 tiered system:

Beyond RXD
This top tier is designed for athletes who want to compete in the sport of CrossFit at a Regional level. The focus, every time they come into the gym, is on improving their numbers by mastering their weaknesses and refining their strengths. These WODs will ONLY be accessible to athletes who have a very high level of fitness and consistently preform highly in the RXD WODs.

RXD – (Recommended)
For best results, this should be the top level for most.
The middle-tier is designed for the everyday athlete who wants to increase their fitness performance and do more than just “workout.” Like the Beyond RXD category, the goal is to master their weaknesses and improve their numbers, whenever they’re in the gym. In other words, they don’t want to settle for just getting fit but they don’t want a sponsorship either.

For athletes who want to compete recreationally in the sport of CrossFit, this level will help you improve in all domains of the sport.

Fitness
This level is for new athletes who have just come from our Fundamentals course or are de-conditioned. We help instruct athletes at this level by removing a lot of the complex, highly skill-based movements that might overwhelm them and allow them to build a better base of capacity first.

Of course, injured athletes are also a good fit for this level. You may still have to scale a few movements, depending on the injury, but being smart and focusing on proper mechanics will get you back to the desired level much faster.

(RXD)
Part 1:
Back Squat 5-5-5
Part 2:
21 Back Squat
Part 3:
Tabata Back Squat (45/35lbs)

(Fitness)
Part 1:
Back Squat 5-5-5
Part 2:
2 x 10 reps
Part 3:
Tabata Back Squat