Workout of the Day: Monday, 10.14.13

There’s 2 more weeks until the CrossFit Total!

Sally Squats with CFCC’s Competitive Team on Sunday.

WORKOUT OF THE DAY: 

MOVEMENT PREP: Foam Roll and Lax Ball as needed, 3 minutes. Cat Stretch, switch as needed, but take a full 2 minutes. Then: Greg’s Crazy Hip Opener, complete 6 full transitions.

MUSCLE-UP and PULL-UP STRENGTH WORK: This will continue as it has in this cycle!

BACK SQUAT CLUSTERS: This means you will have roughly 15 minutes to work up to a peak set of 1 for the Back Squat.  Then, you will take 90% of that rep and attempt to complete a “Cluster”.  A “Cluster” is: 1 rep every 20 seconds for 2 minutes. If you do not achieve 3 reps at your current load (90%) you will drop in weight on the next “Cluster”. If you achieve 7 reps at that load – you will add weight for the next “Cluster”. If you are somewhere in between you will perform the “Cluster” with the same weight again.

Week 3 of 4: Peak of 1, 1 Cluster.

A few reminders:

Screen Shot 2013-10-13 at 8.03.11 PM

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