Announcements
Saturday August 17th @ 10:30am – Noon
RSVP in the link above!
CrossFit9 – CrossFit WOD
Strength Day – Squat & Bench
Back Squat (For load:
Back squat
3-3-3-3-3+
– Max reps on the last set.
Between sets:
20 banded hamstring curls
10-20 GHD Sit-ups )
– Welcome to week two of our Strength II cycle where we will back squat for the next four weeks.
– Your goal is to find a heavy set of 3 back squats. This may not be a 3-rep-max but find your heavy 3-rep lift for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
Scaling:
Use less load but go for higher reps (example: 5 x 10)
Bench Press (For load:
10-10-10-10-10
Bench press
Between sets
20 No monies
10 DB rows per side )
Post Strength Skill Work (AMRAP – Reps)
Post-workout
8 sets:
:20 double-unders
:10 rest
Stretching (No Measure)
1 set:
1:00 doorway pec stretch/side
1:00 couch stretch/side
– AT-HOME – (5 Rounds for reps)
5 sets for reps:
10 double-dumbbell shoulder presses
Max-reps unbroken push-ups
– Rest 3:00 between sets.
– Use a heavy dumbbell load.