Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 12 min cap

10 Iron cross/RO2VS

10 Glute bridges

10 Single leg glute bridges ea

20/15 cals bike

20/15 cals rowers

:45 calf stretch ea leg

10 Barbell good mornings

10 Barbell back squats

10 Barbell front squats

Back Squat (1 x 5 @ 65%, 5@ 75%, (5+) @ 85%)

20 min cap

Warm-up & working sets:

5 @ 40%

5 @ 47%

3 @ 55%

5 @ 65%

5 @ 75%

(5+) @ 85% (you can score your max reps this cycle)

This is week 1 of our second cycle. For this cycle, you will again take 90% of your 1RM (or if you are still using your 5RM, do the calculation to find your “calculated” 1RM, then take 90%) and add 10lbs to it.

You will use this weight for the next 4 weeks to calculate your sets.

Ex: If my 1RM is 200#, my 90% is 180#. I will now add 10lbs to that which makes it 190#. I will use 190# as my weight to calculate warm-up/working percentages for the next 4 weeks. NOTE!!.. If your 1RM is 100 lbs, then you will only be adding 5lbs to your 90% for this cycle, not 10 lbs!

Metcon (6 Rounds for time)

E3MOM (6 rounds)

Every 3 minutes complete:

Odd round: 10 Back squat (115/85)

Even round: 10 Front squat (115/85)

300m run

Score is time per round

Rx+: (135/95)

Fire breather: 155/115
You have 3 minutes to complete either 10 back squats, or 10 front squats and a 300m run. You rest for the time remaining in that round.