22.03.20

20
Mar

22.03.20

IRIDIUM CrossFit – CrossFit

During today’s class we’re going to be performing heavy back squats.
Athletes should find 1 weight and stay there for 7 sets.
Athletes should perform their back squats at 85-100% of their 1-rep max. Still, each rep shouldn’t feel like an absolute max. They should feel as if they could maybe do 1 more rep (a total of 2 reps each set) if they needed to.
Athletes should rest 2-3 minutes between each set.

Warm-up

1 set:

1:00 pigeon pose/leg

1:00 Samson stretch/leg

1:00 frog stretch

1:00 bottom of squat hold

Accessory

3 sets:

20 banded side steps (moving right)

20 banded side steps (moving left)

10 single-leg glute bridges/leg

Weightlifting

3-5 sets:

3-5 back squats.

Back Squat (1-1-1-1-1-1-1)

90-95% for every lift

Cool Down

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg