WOD
 | Tue, Jul 7 |  |
 Coach BIt's Heavy Day at CFA! Your lift today will be a 3-rep max front squat and we will be taking this from the rack. Aim to complete 5-7 sets within the 20:00 allotted and go for a max if you're feeling it today. |
| CrossFit 20260707 | Front squat 3 rep max | Strength + Skill 2026 0707 |
CrossFit 20260707(Weight) Welcome to July! Throughout the month, expect workouts and skill work designed to get you lifting heavy relative to your capacity. WARM-UP: 200m walk 2 sets: 10 monster walk steps, forward 10 monster walk steps, 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: 3-4 sets: 3 front squats – Build to 70-80% of 1-rep-max front squat – Rest 1:00 between sets HEAVY DAY! WOD: On a 20:00 clock: Build to a 3-rep-max front squat MODIFICATIONS: -Maintain a lighter loading, but still aim to complete 5-7 sets STIMULUS NOTES: Build to a heavy set of 3 reps Make relatively large jumps with 3:00-4:00 rest between sets Take the bar from the rack ACCESSORY + STRETCHING: 3 sets: 20 weighted single-leg squats Or 20 alternating weighted reverse lunges – Rest 1:30 between sets – Use one or two dumbbells to add loading 1:00 frog stretch 1:00 seated straddle stretch 1:00 seated butterfly stretch
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3 Rep Max
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