For TimeHybrid18:00
Crimson Devil Press & Front Squat Pulse
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Weightlifting
Solo
Workout Details
For Time
18:00
For Time:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 reps of:
Devil Press
↳ 44/22 lbs (20/10 kg)
Front Squat
↳ 44/22 lbs (20/10 kg)
Time Cap: 18 Minutes
Coaching Tips
Strategy
- 1For the ladder format, pace yourself. Start strong but maintain energy for the return reps.
- 2Aim to keep the movements unbroken where possible, particularly in the lower rep ranges to build confidence and speed.
- 3Utilize micro-rests between movements, especially on the heavier lifts, to avoid fatigue.
- 4Focus on maintaining good form throughout the WOD, particularly as the reps increase; quality over quantity is crucial.
- 5Transition quickly between movements to maximize intensity, but ensure you have adequate grip and breath before the next set.
Safety Considerations
Technical Focus
Ensure knees track over toes during squats.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility Work:
- 10 Shoulder Dislocations
- 10 Hip Openers
- 10 Ankle Rotations
Activation Set:
2 rounds- 5 Devil Press (light weight)(Focus on form.)
- 10 Bodyweight Squats(Slow and controlled.)
Scaling Options
Intermediate
Reduce weight and modify movements for skill.
- 1
devil press
Reduce Dumbbell weight.
Weight: 35/17.5 lbs (16/8 kg)
- 2
front squat
Reduce Dumbbell weight.
Weight: 35/17.5 lbs (16/8 kg)
Scaled
Significantly reduce weight and provide alternative movements where needed.
- 1
devil press
Reduce Dumbbell weight.
Weight: 26/13 lbs (12/6 kg)
- 2
front squat
Reduce Dumbbell weight.
Weight: 26/13 lbs (12/6 kg)