crossfit
blog
Monday Buy in EA Warm up A)12 Sets (New set every minute)1 Back Squat*Build to a heavy single for the day .**Minimum of 10 sets. Can do as many as 12 sets B) 12 Sets of (New set every minute)1 Front Squat*Build to a heavy single for the day.**Minimum of 10 sets. Can do as […]
Monday Buy in – EA Warm up A) 6 Sets2 Back Squat @85-90% 1RM Back Squat*Rest as needed between sets B) 4 Sets3 Front Squat @78-83%% 1RM Front Squat*Rest as needed between sets Tuesday Buy in – 2 Sets1:00 Row (easy-moderate)8 Snatch Push Press (45/35)6 Overhead Squat (45/35)4 Squat Snatch (45/35)4 Strict Chin Up (done […]
Monday Buy in – EA Warm up A) 5 Sets3 Back Squat @75-80% 1RM Back Squat*Rest as needed between sets.’ **Back Squat % have dropped some this week since the Front Squats are very aggressive and to give you a slight mental break B) 5 Sets3 Front Squat @88-95% 1RM Front Squat*Rest as needed between […]
Monday Buy in – EA warm Up A) 5 Sets3 Back Squat @82-87% 1RM Back Squat*Rest as needed between sets B) 5 Sets3 Front Squat @87-92% 1RM Front Squat*Rest as needed between sets Buy out – 1 Minute Calf Foam Rolling1 Minute Forearm Smash Tuesday Buy in – 2 Sets10 Prone Is, Ts, & Ys […]
Monday Buy in – 2 Sets1:00 Row (easy-moderate) / 10 Glute Bridge / 30 sec per side tri stretch / 5 ankle rockers each side / 10 Cossack Squats / 5 Pause Back Squats Mobility – Deep lunge A) 5 Sets3 Back Squat @79-84% 1RM Back Squat*Rest as needed between sets B) 5 Sets3 Front […]
Monday Closed Tuesday Buy in – EA Warm up A) 2 sets- 2x 1 Snatch Pull + 1 Snatch @70-73% 1 RM Snatch3 sets – 2x 1 Snatch Pull + 1 Snatch @75-80% 1 RM Snatch B) 5 Sets3 Back Squat @76-81% 1RM Back Squat*Rest as needed between sets C) 5 Sets3 Front Squat @81-86% […]
