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Workout of the Day Strength: Back squat: 0-1 month training experience: practice sets of 5 with weight from elements 2-6: 2 warmup sets, then 3x5x90% of 5RM (if you dont have accurate 5RM use this time to find it) 6+: 1x5x65% of 1RM 1x5x75% 1xMAXx85% (if you dont have an accurate 1RM Come early […]
Quickie 4 Rounds for reps 1min pullups/ring rows 1min airsquats/ goblett squat 1min pushups/HSPU 1min rest Atarim Strength Back squat 0-1 practice sets of 5 with weight from elements 1-6 Establish 5RM / 5×5 @85% of 5RM 6+ Est 1RM then Metcon EMOM 20: even ME Front squat 60/40 odd: ME V-ups Post your […]
CrossFit Atarim Strength (15 min): Back squat 0-1 month training experience: practice sets of 5 with weight from elements 1-6: 3×5 +2.5 kg from last week 6+ Deload week 1x5x60% 1x5x65% 1x5x70% MetCon: 3 Rounds for quality -8 KB swing AHAP -frog jumps up stairs, max stairs per jump […]
CrossFit Atarim Strength (20min): Press 0-1 month: practice sets of 5 with weight from elements 1-6 month: 3×5 (add 2.5 kg from last week) 6+ month est 1RM press if already established perform or 1x5x75% 1x5x80% 1xmaxX85% then Metcon: partner Wod for time: partner 1- HS hold (back or chest to wall) partner 2: […]
Workout of the Day Strength (15 minutes): Deadlift: 0-1 month: practice with 5RM weight from elements 2-6 months: 3 x 5 (add 5 kg from last week) 6+ month: 1 x 5 x 60% 1 x 5 x 65% 1 x 5 x 70% then Metcon: 3 rds for total reps: 1 min AMRAP swing […]