WOD
 | Wed, Apr 8Today |
| CrossFit 20260408 | Front squat 3 rep max |
CrossFit 20260408(Reps) WARM-UP: 200m walk 10 banded monster walk steps, forward then backward 10 banded sumo stance good mornings 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set WOD MOVEMENT REVIEW & WARM-UP: 4-5 sets: 3 front squats – Build to 70-80% of 1-rep-max front squat – Rest 1:00 between sets HEAVY DAY! WOD: For load: Front squat 3-3-3-3-3 – Lift once every 3:00-4:00 MODIFICATIONS: -Reduce and limit load to maintain a sound front rack position; Increase load only if technique is maintained for all 3 reps STIMULUS NOTES: Those less comfortable with the front rack position should prioritize improving rack position before adding significant load MINI-TEST + STRETCHING: AMRAP x 1min: Front squats – Use ~65% of today’s heaviest lift. 1 set: 1:00 frog stretch 1:00 seated straddle stretch 1:00 seated butterfly stretch
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3 Rep Max
Just Sayin'
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