CrossFit:
A.) The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Cool Down:
2 min easy cardio
Strong:
Monday 2/17 – Lower (Quad Dom) and Core
DELOAD WEEK BEGINS TODAY and will continue for 4 total sessions. Final deload session following Monday, then the next mesocycle of this MACROcycle commences on Wednesday 2/26
PLEASE read the blog post: Why We Deload and Proper Implementation Protocols
A. Back Squats
2 sets of 8-10 reps @ 90% of weight for 12+ repsB. Rear-Foot Elevated Split Squats
1 x 12-15 (BW only)
1 x 10-12 (super light weight)
1 x 8-10 @ 90% of weight for 12+ reps
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option
C. Goblet Squats
10 Reps EMOM x 6 min @ 70-80% weight you would normally choose for this drill
D. 3 Rounds of moderate/sustainable movement:
All movements completed at about 70-80% effort level
300m Row
30 Reverse Crunches
30 Walking Lunge Steps (super light or no weight)
30-second Plank on Rings
We rarely do stuff like this so I want you to get AMPED and hit some big lifts today! You will need to know these numbers for the next strength block starting next week!
Short warm up and 15min. on each section. I know some of you are going to want a breathe a little still, so here’s a little something if you have time and want to stay after:
B.) Optional if you have time:
Every 2min. x 8 Rounds:
(Alternating Between:)
1.) 400m Run
2.) 90sec. AMRAP of:
5 DB Thrusters 35/25s
10 Renegade Rows (5ea. arm)
15 Sit-Ups (anchor feet)