Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

15 Cal bike

15 Cal Row

20 Banded lateral steps

10 Deep goblet squats

10 Goblet side lateral lunge*

10 Barbell Good mornings

Side lateral lunge: (use only 1 KB/DB)

https://youtu.be/7Vjwz0G4e5k?t=42

Back Squat (5×5)

25 min cap

LAST WEEK OF BACK SQUATS!

If you made it this far without dying…congrats! Hope you got stronger. This is our last week of 5×5 squats with increasing weight. Next week we will deload, then test our 1RM.

Warm-up sets: optional

5 @ 40% 1:00 rest

5 @ 50% 1:00 rest

3 @ 60% 1:00 rest

3 @ 70% 1:00 rest

3 @ 73% 1:30 rest

3 @ 75% 1:30 rest

Start of 5×5 (2:30-3:00 rest btw sets)

Metcon (Time)

3 rounds for time: 18 min cap

9 Pistols

7 Pull-ups

5 Snatches (115/75)

Scaled:

– 5 Bulgarian split squats per leg for pistols

– 5 clean and jerks for snatches (optional)

Rx+:

– 7 C2B

– 5 Snatches (135/85)

Firebreather:

– 7 Bar muscle-ups

– 5 Snatches (155/95)