WOD
 | Sun, Nov 26 2023 |  |
 | Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party |
| Sat, Feb 3, 2024 at 10:00am CrossFit for Health Seminar |
| Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT |
| Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Fri, Mar 8, 2024 at 4:00pm FRIDAY NIGHT LIGHTS |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20231126 | 10RM Back Squat | 20231126 CrossFit Goals | Home WOD 20231126 | November Lunge Challenge |
CrossFit 20231126(No Results Tracked) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 3 sets: :30 air squats :30 up-downs – :30 rest 3 sets: :30 bottom of squat hold :30 burpees WOD REVIEW/WARM-UP HEAVY DAY! WOD: 5-5-5-5-10 Back squats – Increase loading on each set as you build to a 10-rep max Record result in other tab INTENDED STIMULUS The 10-rep back squat should be about 70-80% of each athlete's 1-rep max The first 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 foam roll hamstrings/leg 1:00 foam roll quads/leg
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Squats
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