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CrossFit ATP


November 24, 2023

Friday 11/24/2023

Up Coming Gym Events

9am WODs

Whiteboard Of the Day

Today, we go for a 10-rep max back squat. This should be about 70-80% of your 1-rep max.

As you hit that set of 10, the first 4-5 reps should feel manageable but not easy; reps 5-7 you’ll feel like you’re in a bit of a dogfight; reps 8-10 will take all the focus in the world.

Note that the 4 sets of 5 should take effort but also should lead to that final 10-rep max set, not leave you with nothing left.

This final 10-rep max set should be something you need to grind through but not fail.

We’ll use the warm-up time to dial in mechanics and get you moving well for this heavy day.

Strength Of the Day

For load:
Back squats
– Increase loading on each set as you build to a 10-rep max.

Accessory Of the Day

Stretch & Mobilize

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