5×4 Paused back squats

*Perform a new set every 2:00

*2-second pause at depth


Hypertrophy and power – geared paused back squats


For time 14 min cap:

27-21-15-9-6 Thrusters 43/30kg

5-4-3-2-1 Rope climbs 15ft


Rx+: Legless rope climbs 15ft

Active: 21-15-9-6-3 Thrusters 35/25kg, 2 Rope climbs per round

Lifestyle: 21-15-9-6-3 Thrusters 20/15kg, 4 Lay-to-stands per round


This classic CrossFit couplet should see thruster weights that allow 1-3 sets all rounds and rope climbs at a rate of 1 every :30 or less. If athletes are riding the line on rope climb difficulty, they should be sure to have a conservative thruster weight, or vice versa.