2020-12-01 WOD

OVERVIEW

Squat day. Back squat sets of 7, 5, and 3. The goal is to increase loading on each set without changing form. We’ll be looking to find a challenging weight at each rep interval. Since we only have 2 sets at each rep count, we’ll need to make sure we load appropriately during warmup and start our first set at a heavy 7.


WARM-UP

Mobility/Activation

  • 3 min plate squat

  • Spiderman x 5 each

  • Monster walk x 2

  • 3 Position squats x 10

Warmup

  • 10 reps @ empty bar

  • 10 min to warm up to starting weight

WOD

Back Squats

7-7-5-5-3-3


COOL DOWN

Couch stretch

Adductor stretch


40 views0 comments

Recent Posts

See All

WOD - Saturday 2021-01-23

OVERVIEW Today’s WOD is a new benchmark called Ellen. This triplet of burpees, dumbbell snatches and dumbbell thrusters will challenge the entire body. 20 burpees is challenging but should be comple

WOD - Friday 2021-01-22

OVERVIEW Today’s WOD is an endurance based workout, Run 3000 meters for time. This is far from a sprint workout and will allow you to work on pacing yourself for a longer period of time. Focus on st

WOD - Thursday 2021-01-21

OVERVIEW Today’s WOD is Lyla, 10-1 in repetitions of muscle-ups and bodyweight clean and jerks. This workout is a combination of Olympic lifting and gymnastics with a moderate load on the barbell. F

CrossFit-01.png
crossfit journal.jpeg

Personal Training

Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969

215-703-8262

  • Facebook
  • Instagram