07272020

26
Jul

07272020

Crossfit Garage – CrossFit

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Weightlifting

Back Squat (1×1)

Take most (or all of class) if necessary to establish a new 1RM

Example Warmup A:

After general barbell warmup:

1×5 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 80%

1×1 @ 90%

1×1 @ 100%+ or new PR

Example Warmup B:

1×10 with empty barbell

1×8 @ 55%

1×6 @ 65-70%

1×4 @ 70-75%

1×3 @ 75-80%

1×2 @ 85-90%

1×1 @ 90-95%

1×1 @ 95-100%+

**Make sure to rest 1-2 mins between lighter sets and 2-3 mins between heavier sets

*Use a spotter when necessary

Accessory Work

3 Rounds:

500m row

20 Half-Kneeling Arnold Press (10/arm) (see video)

:30 Hanging L-Sit (accumulate)

10 Banded Good Mornings

**No Measure, For Quality**

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Intended Response

With Crossfit, it’s all about measurable results, so it is helpful to lay out a baseline for functional movements/lifts such as back squat, deadlift, bench press and shoulder press

In addition to acting as a benchmark for your strength gains, knowing your one-rep max is a key to workouts that require a specific set of exercises and reps at a certain percentage of your personal max