Monday
HV Tribe CrossFit – CrossFit
Back Squat (Double Progression Week 5)
Back Squat (Double Progression Week 5)
6-8 Reps
superset with;
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far.
Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….
Metcon (AMRAP – Rounds and Reps)
Metcon (AMRAP – Rounds and Reps)
12 minute running clock…
1000m Row or 800m run “buy in”
then;
Max Rounds of this in remaining time:
21 Wall Balls (20/14lb.)
12 Toes-To-Bar
Just small enough numbers to keep you moving pretty good. If for any reason, these are still hard numbers for you to do consistently for the remaining time, than consider knocking it down to 15 wall balls and 9 ttb. Because my goal is for everyone to get some hugh heart rate in today 🙂
