Mallard Crossfit – CrossFit
Strength/Accessory
Back Squat
Week 3: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below
Back Squat Progression Overview (No Measure)
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM………….Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week
In Kilos:
1RM…………..Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg……..start at 50% and increase by 2.5kg every week
85-115kg……start at 60% and increase by 2.5kg every week
115-165kg….start at 50% and increase by 5kg every week
>= 165kg…….start at 50% and increase by 7.5kg every week
Workout
Anakin (Time)
Freedom (RX’d)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Thrusters (95/65)
Independence
10 Thrusters (75/55)
15 GHDs (Or V-Ups)
10 Thrusters (75/55)
15 Toes to Bar
10 Thrusters (75/55)
15 Toes to Bar
10 Thrusters (75/55)
15 GHDs (Or V-Ups)
10 Thrusters (75/55)
Liberty
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Dumbbell Thrusters (light)
20 Hanging Knee Raises
10 Dumbbell Thrusters (light)
20 Hanging Knee Raises
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Dumbbell Thrusters (light)
Target time: 8:00-10:00
Time cap: 13:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
10x 5 Seconds Cobra
1 Minute Biceps Stretch on Rig
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Calf Foam Rolling
Cobra
Barbell Tricep Stretch
