Workout of the Day
STRENGTH
Back Squat
5-5-5
Notes
Perform 3-4 progressive warm-up sets followed by three attempts at a 5RM. Rest 3-5 minutes between your work sets.
Experienced lifters should attempt a true 5RM using spotters. More novice lifters can work up to a challenging but submax set of 5 then perform three total sets at the same weight, or slightly higher or lower depending on how it feels.
METCON
AMRAP 10:00
60 Double Unders
20 Lunges
10 Burpees
Notes
Double Unders
60/40/20/10 Double Unders
80 Single Unders
Lunges
Can be bodyweight or DB/KB/Sandbag loaded, as desired. 20 Total, 10 each side.
CrossFit Group Class Programming Template (WK7/7)
Thank you to everyone who donated clothes and resources the past couple week to Vocal NYC! They brought over so many hauls since we started the drive and wanted to say thanks. FYI, Vocal NYC is also where the abandoned lost and found items end up.
How To Spot the Squat
Today more experienced lifters will have an opportunity to work towards a heavy 5. If you think you’ll need spotters for your attempts check out the 1:12 video below. We’ll review in class as well but the video will help you understand this protocol.
The nice thing about 5’s is that you’re way more likely to feel a missed lift coming in the previous reps than you would for a 1 or 3 RM. Pace your reps out, listen to your body and be confident, but smart whenever lifting heavy.