Workout of the Day
STRENGTH
LEVEL 2
Back Squat
85%x 3 reps x 3 sets
Notes
Take at least 7-10 minutes to get to your work weight. Rest about 3-4+ minutes between work sets.
LEVEL 1
Back Squat
Heavy 8
Notes
In 5-8 total sets, work up to a single heavy set of 8 reps. Try to go heavier than week 1 / Below is an example of what your training would look like with a target. If you don’t have a target weight just build to a heavy 8 staying at 8 reps every set. Lots of rest before your final attempts. An 8RM is often somewhere around 80% of ones 1 rep max.
(target: 135×8)
45×10
75×8
95×4
105×4
115×2
125×1-2
135×8
METCON
AMRAP 6:00
12 Wall Ball Shots
12 Burpees
Notes
It’s gonna be a long 6 minutes.
CrossFit Group Class Programming Template (WK7/9)
Ben’s Box Mechanics helping us stay on top of all the heavy equipment usage. You people are too fit!!!
Breathing during Wall Ball Shots
A huge factor in wall ball efficiency is how your breath. So many people unintentionally breath shallow as an intuitive way to brace against the catch and squat portion of the movement. Check out this video for some thoughts on it as well as one particular strategy. Your method may differ somewhat than what is recommended before but today you should focus on steady breathing through your sets of 12 today.