CrossFit WOD, December 6, 2018

5 FrontsInspiration”Go confidently in the direction of your dreams. Live the life you have imagined.”
-Henry David ThoreauWarm-upWarm-upI. Heartrate:
Game Day (10-15min)

II. Specific:
Squat test: can you perform an air squat, front squat, back squat, and ohs and your form not change? You should be able to…
1 Round
5 Slow Goblet Squats
30 second Hip stretches (lizard and/or pigeon)
5 Slow front Squats (focus on front rack position)
30 second Hip stretches (lizard and/or pigeon)

III. Skill/Strength:
3-4 warmup sets to get to weight you will use in WLWeightliftingFront Squat (5-5-5-5-5)Scaling: ideally, each set will be as heavy as possible for 5 reps (same weight across all sets), but newer athletes should start light and slowly add weight as they are comfortable.

1 Rep Max percentages
1RM= 100%
2RM= 95%
3RM= 92%
4RM= 90%
5RM= 87%
6RM= 85%
7RM= 82%
8RM= 80%
*todays goal should be to complete all sets at the same weight using 82%-90% of your 1RM.News

Tomorrow after 545am…call off work!

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