WOD

Tue, Oct 10 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 2023101010-rep max front squatHome WOD 20231010Scary Squat Challenge

CrossFit 20231010


(No Results Tracked)
WARM-UP:
200m walk
3 sets:
:30 air squats
:30 up-downs
:30 rest
:30 bottom of squat hold
:30 burpees

WOD REVIEW & PREP

WOD: For load
5-5-5-5-10:
Front squats
– Increase loading on each set as you build to a 10-rep max

ADD WEIGHT TO 10-REP MAX TAB

INTENDED STIMULUS
The 10-rep front squat should be about 70-80% of each athlete's 1-rep max
The 1st 4-5 reps of the 10 should feel manageable but not easy
Reps 5-7 should be a fight
Reps 8-10 will take all the focus in the world
The 4 sets of 5 should take effort but also should lead to that final 10-rep max set

STRETCHING:
1:00 pigeon pose/side
1:00 couch stretch/side

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1231 Baring Blvd.
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