*Finding our new Back Squat Max today after our squat cycle. Excited to see the new numbers!! Put them up on the PR board. Make sure to have a spotter, if needed. These maxes are not at all costs! Next week, we start a new program cycle- Can’t wait! 💪
GROUP PREP:
2 min Easy Row
10 Russian Baby Makers
10 Wall Squats
10 Banded Side Steps
10 Glute Bridges
15 Banded Pull Aparts
Barbell Warmup + Power Cleans + Push Jerks
STRENGTH:
Back Squat
Build to a Heavy Single or find a new 1 Rep Max! Base this off of how you are feeling today.
WOD:
For Time:
10 Power Cleans (Rx 135/95) (Rx+ 155/105) (Scale 95/65)
50 Air Squats
10 Front Squats (Rx 135/95) (Rx+155/105) (Scale 95/65)
50 Air Squats
10 Push Jerks (Rx 135/95) (Rx+ 155/105) (Scale 95/65)
50 Air Squats
STIMULUS
• Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets
• Use the same load for each movement, choosing your weight off your limiting factor, which is likely the Push Jerk
• Expect this workout to take between 5-10 minutes to complete
• Make sure to stand to full extension at the top of the air squats, with shoulders – hips – knees – and ankles all in one straight line
MOBILITY:
1 min each:
Couch Stretch
Laying Front Rack Stretch
Barbell Thoracic Opener
CrossFit Reserve 