Saturday 12.12.15 – Holiday Amazing Race
CrossFit Main Line – Closed
CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms
The times below are estimates, budget this amount of time to insure that everything is completed within 1 hour.
Dynamic Effort Lower
3min each sided: Video link below 0:00-1:35. 2 mobility pieces on each leg.
Dynamic Warm Up: 5min
Back Squat (3×6 @ 70% 1RM)
Week 1 of 3, DE back squat for strength endurance). Communication to athletes how the rep schemes is flipped this week and will be for the next 3 weeks. instead of 6×3 (18 reps) we are completing 3×6 (18 reps). Same volume but the added reps will focus on strength endurance, the ability to with stand muscle fatigue. Generally we see this in high repetition max effort lifts, 8,10,20 rep maxes as lower weight. In this scenario we are training lower reps at heavier percentages.