Squat Please Apr03

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2017 Open is Done, Now What?!?

We’ve wrapped up another CrossFit Open. No more gathering around the big screen on Thursday evenings to find out what devious thing the Castro and company had come up with for the World to do on Fridays and over the weekend. While the CrossFit Games season has only just begun, for most of the world we move on and back to our regular training. You may be wondering what that means at LAX CrossFit, so you’ll want to read this post…

Focus: Strength & Squat

For the last few months we’ve been focusing primarily on conditioning and getting ready for the Open. Now that we’re done, we’re shifting gears back toward strength and specifically the squat. In a couple of weeks we will start a 10 week Rippetoe Squat Program. We will be squatting 3 days a week – Mondays, Tuesdays, and Thursdays. It’s recommended to have at least 24 hours between squat sessions, so keep that in mind if you mix and match mornings and evening sessions. This program mixes both back squat and front squat work, which can be nice to have some variety, especially for a program we will use for two and a half months. It goes without saying that other aspects of our training will not go away. Conditioning work will be built into just about every day, and will certainly be a big part of the days we don’t squat. There will also be a good amount of Olympic lifting work.

Testing

Over the next couple of weeks, we’re peppering in some 1RM (One Rep Max) testing. Unlike previous testing periods, we’re spacing this one out a bit more so that you can have a little more rest between tests – hopefully insuring you feel fresh and able to establish solid one rep maxes, if not new PR’s. It’s important to establish your current 1RM numbers on many lifts for the work ahead, since it relies on your percentages. That and it’s also a great way for you to evaluate where you’re at, as well as a great measure to see your improvement at the end of the squat program. For some of you, this might be your first go around at finding your 1RM in many, if not all, of these lifts. For others, you have a very good idea of what you’ve done over the past several months and years. In either case, these numbers are a key part of your progress and development as we move forward.

Workout of the Day 4/3/2017 – Monday

CrossFit

A. Maintenance
Bench Press 3-3-3-3-3 @ ~80%

During the rest, do a set of 10 Ring Rows – make them perfect.

B. Met-Con
AMRAP 12:
5 Deadlifts (225#/155#)
15 Pull-Ups
5 Deadlifts
15 Sit-Ups
5 Deadlifts
15 Air Squats

CrossFit Lite

A. Met-Con
6 Rounds:
1 Min. – Row for Calories
1 Min. – Double Unders
1 Min. – Burpees
1 Min. – Rest

Score total reps.

CrossFit 101

Skill.
Turkish Get-Up 5 x 3

Met-Con.
15-12-9-6-3:
KB Swings
Air Squats
100m Run