Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

1 Minute Easy Row/Bike/Run

1 Round:

15 Jumping Air Squats

:30 Hollow Hold

:45 of Wall Sit

1 Minute Easy Row/Bike/Run

1 Round:

10 Slow Wall Squats (Therapy)

:30 Superman w Arm Rotation

:45 of Wall Sit

Barbell Warmup

Back Squats building

Back Squat (9-7-5-3-1-1-1-1-1-1-1)

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:00): 1 Rep @ 104%

Set 7 (On the 10:00): 1 Rep @ 106-107%

Set 8 (On the 11:00): 1 Rep @ 106-107%

Set 9 (On the 12:00): 1 Rep @ 106-107%

Set 10 (On the 13:00): 1 Rep @ 106-107%

Set 11 (On the 14:00): 1 Rep @ 106-107%

Today is the 4th iteration of these Back Squat waves

Increasing loads from last week, while maintaining the same exact rep scheme

Sets 1-4 are completed on the 2:00

Sets 5-11 are completed on the 1:00

On sets 7-11, it’s your choice inside the range of 106-107%, based on how last week’s session went

Small increases each week add up quickly

The percentages here are based of your 5RM Back Squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calories or 100 II Unders

30 Wallballs 20/14

30 Double Dumbbell Power Cleans 45/35 (35/25)

**Post cal or II’s in comments

*Pick a Dbl DB load you could cycle for 15 reps UB when fresh

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