CrossFit CBD

WOD

Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

Tuesday 16/10/18

Movin' plates! . Pic: Angela Clancy

Movin' plates!
.
Pic: Angela Clancy

  Strength WoD -

For Loads:

Back Squat

2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2

.

  • Strength Day y'all!
  • The king of lifts, the Back Squat, is a fundamental movement that should get moved in as many different ways, plains, loads, etc, as possible. Today you are attacking lots of sets of two reps. This one requires you to be more tactical about where you start out.
  • Start a little more conservatively than say a 5x5 WoD and build gradually across those early sets. If you can reach the 90% mark (& beyond) as you get near those last few sets then you are on the money. Beware of coming out too hot and burning out too soon! It may not seem like a lot of reps when reading it on paper but know that your Central Nervous System (CNS) will be going nuts as you load up the real high percentages over & over.
  • Lift Heavy* Use spotter's. Have fun!!
  • *= "Heavy" is a relative term. Meaning that the actual number of kgs does not matter. What does matter is that YOU have lifted as Heavy as you were able to safely, & in turn YOU forced an adaptation upon your own body.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

.

Post LOADS to Beyond The Whiteboard.

This entry was posted in WODs. Bookmark the permalink.

Comments are closed.

Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

  • WoD Archive

  • Subscribe to CF CBD via Email

    Enter your email address to subscribe to CF CBD and receive notifications of new posts and WODs by email.

    • Facebook Twitter Rss