CrossFit – Last Monday of February

Wow – where did February go?? Hard to believe the month is almost over. I guess I’m fine with it as I’m ready for nice weather, long outdoor walks, bike rides, etc.
So, what will we do today?

Love the life you live. Live the life you love. – Bob Marley

GENERAL WARM-UP (~10:00)

3:00 Row or bike easy (row)
2 Rounds 30ft/30ft Banded monster walk variation, lateral only
0:45 Glute bridge walk-ups
0:45 Squat with counter-balance (0:03 pause in the bottom)

SKILL AND BUILD UP (~11:00)
Back Squat Prep (~3:00)

Review how to use the squat rack correctly and how to bail with the weight.
5 Tempo back squats (0:05 lowering, 0:05 pause in the bottom, 0:05 ascent)
5 Back squats, no pause
*Use an empty barbell

Build-up (~8:00)
4 Sets
4 Back squats
*Increase load to anticipated starting weight.
Take care of any final workout prep during this time.

STRENGTH/POWER
BACK SQUAT – WEIGHTLIFTING

Workout (~17:30)
Every 3:30 for ~17:30 (5 sets)
Back squat
Set 1: 10 reps 35+25+25+5+5=95#
Set 2: 8 reps 35+25+25+10+10=105#
Set 3: 6 reps 35+25+25+10+5+10+5=115#
Set 4: 4 reps 35+25+25+15+5+15+5=125#
Set 5: 2 reps  35+25+25+15+10+15+10=135#

Notes Use challenging loads on each set but knowing you are 1-3 reps shy of failure. Odds are many will be a little conservative on their 10 rep attempt and that is ok. Ensure loads are very challenging by 6 rep set. A general guideline for percentage to use for the 10 rep set is 70-75% of a 1 rep max. Back Squat
*Box squat to improve mechanics
*Have some keep the weight submaximal and refine mechanics.

These were pretty challenging but I feel like I was getting my squat down a little bit further – well, until the heaviest ones – then I don’t think i went down as far as I should have. I definitely feel like my legs are totally getting a lot stronger. 10 reps of 95# was pretty tough.

ACCESSORY WORK (~8:00)

3 Rounds NOT for time
12-15 GHD hip extensions or barbell good mornings (35# barbell good mornings – 15, 15, 15)
0:30-0:40 Hanging tuck L-sit + 10-15 tuck crunches (:30 hanging knee raises – 12 tuck crunches)
Ok, this is definitely difficult. I could actually hang a bit longer at one time. But, my hands slip off the bar. I guess I need to use chalk??? Or buy the handgrips that V told me about.  

Good way to start the week.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s


%d bloggers like this: