Public Whiteboard

Components

Back Squat

Remain Calm

Settings

Workout

Monday

“I would rather die of passion than boredom.” - Vincent Van Gogh There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward. But… do we really? Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym. Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.

Strength

Back Squat

Grit Squats - Week 5 (Deload Week)
5 Supersets:
3 Pausing Back Squats
3 Front Squats
Rest as needed between sets.

Stimulus
- Super set means that we'll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we'll rest as much as we need (1-3 Minutes) before completing the next super set.
- Pause 2s in the bottom of each back squat.
- All percentages based on 5RM Back Squat (both front and back squat barbells).

Set 1 - 60%
Set 2 - 65%
Sets 3+4+5 - 70%

Movement Prep
5 Front and Back Squats with an Empty Bar

5 Front and Back Squats with a Light Weight

Metcon

Remain Calm (AMRAP - Reps)

"Remain Calm"
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run

In Time Remaining:
Max Power Snatches MRx: 95/65 Rx:115/85

Modifications
AIR SQUAT
- Alternating Lunge

200 METER RUN
- 250m/200m Row
- 200/180m Ski
- 500/450m Bike
- 150m Air Runner

Movement Prep
Practice Round:
10 Air Squats
100m Run
5 Power Snatches

Stimulus
- Conditioning Category: Threshold
- The barbell should be a weight that we could cycle for 10+ reps when fresh.
- The air squats should take less than 1:00
- The runs should take less than 1:15
- We want to have at LEAST 1:00 on the barbell at the end. If you are still working on the first part at the 9:00 mark, stop where you are and get to work on the snatches.
- Score: Total Power Snatch Reps

Strategy
THE BIG TAKEAWAYS
1. Push the air squats. If we aren't careful, these can get slow and lazy and add a second to each rep. With the volume of squats here, we need to stay disciplined.
2. Recover during the first 100m of the run, then push the second half when our legs have woken up from the squats.
3. We can cycle the snatches or hit quick singles. Our pace here will really depend on how much time you have when you get there. If you have 2 minutes or more, hit steady singles until the final minute where you can aim to increase your speed. If you have 1 minute, cycle the bar or hit quick singles in order to get as many snatches as possible before time runs out.

Whiteboard:

Monday, July 19, 2021

Male Clients