MONDAY
HV Tribe CrossFit – CrossFit
Back Squat (Double Progression Week 3)
Back Squat (Double Progression Week 3)
6-8 Reps
superset with;
12-15 Weighted Hanging Knee Raises
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
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 – Reps)
3min. AMRAP:
400m Row
6-8 Barbell Bench Press (Climbing)
in remaining time…
Max Toes-To-Bar
Rest 1min.
Repeat for 4 total rounds (16min.)
On the bench, try to start at around 70% effort and build a little each round. I want this to be hard for each of you individually, so no RX today. Make sure you can get all reps unbroken. If you do break, it’s over, go to the TTB until the time is up.
Score is total T2B reps
