Workout of the Day: Monday, 6.19.2017.

This week we will be testing several strength elements we’ve been working on, including maximal efforts on back squat, bench press, deadlift, and front squat. It’s been a challenging cycle, and we’re excited to see where your strength is at. For some classes conditioning elements will be optional. Check your past numbers before you come in, and be prepared to dig deep and challenge yourself.

Today, we squat.


10 Cow/Camel
10 Bird Dog

2 rounds with Monster band around ankles:
Lateral Walk x 10/direction
Forward Strides x 10
Backward Strides x 10
Lateral In/Out Jumps x 10
Staggered Stance Forward/Back Jumps x 10
Squats x 10
Glute Bridge x 10

1RM Back Squat — compare to 4/3/2017

–you have the entire class time to find a new 1RM back squat. Adequate time and rest to really push yourself is provided– let’s do it. Please don’t hesitate to call for and use spotters.

You may warm-up towards your squat as you like. The below progression is one option.
55% x 5-7
65% x 4
75% x 3
82% x 2
87% x 1
92% x 1
97% x 1
101% x 1
105% x 1


If you peak on your squat with adequate time remaining, or just want to get a little sweatier, the following is an optional conditioning piece:
7min AMRAP:
7 Burpee Pull ups
7 Toes to Bar
7 Jumping Air Squats

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