WOD
 | Fri, Jun 19 |  |
 Coach JToday’s workout is a heavy benchmark day of 5 back squats. Ensure all sets are heavy enough to be actual working sets that get you stronger. |
| CrossFit 20260619 | 5RM Back Squat |
CrossFit 20260619(Reps) WARM-UP: 200m walk 3 sets: :30 jog, bike, or row 10 Spiderman lunges 5 wall-facing squats 10 alternating Cossack squats WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 3-5 back squats – Rest 1:00-2:00 between lifts – Start light and build to working weight HEAVY DAY! WOD: For load: Back squat 5-5-5-5-5 – Rest about 3:00 between sets MODIFICATIONS: Scale load relative to each athlete STIMULUS NOTES: All sets at 70%+ of 1-rep max Perform straight sets across OR add load, but no more than 10# at a time CHALLENGE + STRETCHING: AMRAP 1: Max reps back squat – Use 80% of today’s heaviest set for 5 reps – Bar stays on the athlete’s back for the full minute 2:00 couch stretch/leg
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5 Rep Max
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