Strength Cycle begins with a Double Strength Day

Nov 3, 2017 | WOD

CrossFit ATR – CrossFit

Today we start a Strength Cycle using 5/3/1 on Front Squats and Bench Press, while using various other formats for Deadlifts and Pullups. If you do not have a 1RM to base your percentages on, it will be important for a coach to guide you to appropriate weights for your “Max Rep” sets. After this week, we will be able to have more accurate estimations.

Warm-up

15/12 Calorie Assault Bike

5 Double Pushup Inchworms

15 Hands To Toes Squats

15 GHD Hip Extensions

10 Wipers

Accumulate 1:00 in Front Plank

20 Banded Ext Rot

20 Band Pull Aparts

Barbell Front Rack Mobility Exercises

Front Squat (5@65%, 5@75%, 5+@85%)

15 minutes

Bench Press (5@65%, 5@75%, 5+@85%)

15 minutes