Workout of the Day
STRENGTH
Back Squat
Heavy 1, then AMRAP @ 80%
Notes
In roughly 7-8 total sets, work up to a heavy single on the Back Squat. This is not a true 1 rep max or testing today, so all your lifts should still be technically sound. Take your highest successful 1 rep weight, drop to 80% and perform an AMRAP set. The rep out should leave you with 1-3 reps in reserve today.
Move with intent through your first few warm-up sets. As the weights increase, so will your rest periods. Your final three sets should get 2-3 minutes rest between them. Use the clock strategically and plan when you’re going to perform those final sets so you don’t run out of time. While you’re resting, mentally prepare for the upcoming set… whatever that looks like to you!
Example:
45×10
95×5
135×5
155×3
175×2
– – –
190×1
205×1
215×1
– – –
Max Reps @ 172# = ??
ASSISTANCE
3-4 Rounds:
10 Dips @ 20×1
10 ea Single Arm DB Row
10-15 ea Side Plank Raise
10 Slider Hamstring Curls @ 20×1
Notes
Move for quality while working through challenging variations for where you’re at today!
Dips: Can be done on the rings, matador, or box.
Side Plank Raise: It’s not important that your hip physically touches the floor. Rather, move through the biggest range of motion possible for your body while maintaining a true plank position without bending the knees or piking at the hips. Scale up by placing both feet on a 6 or 12″ box.
CrossFit Group Class Programming Template (WK3/8)
Stephen with a 410lb Deadlift with coach Cara in their corner!
More lifts from yesterday’s Queer Trans Strength NYC Strength & Pride Powerlifting Meet
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