CrossFit – Fri, Oct 2
General Warm-Up
2:00 Cardio Choice
–
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
–
2 Sets (Priming the Legs and the Pulling Midline):
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
5 Back Squats @ 20×1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
–
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Every 2:30 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 75%+
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%+
Set 5: 2 Reps @ 85%
Set 6: Max Reps @ 85%
Percentages are based off a 1RM Back Squat.)
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
20 Min AMRAP:
2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
