CrossFit 240709
For load:
10-10-7-7-4-4-1-1
Back squat*

10s @ 75 & 85

7s @ 95 & 115

4s @ 135 & 155

1s @ 175 & 185-pounds 

Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. A heavy set of 10 reps should be around 50-60%+, 7 reps around 60-70%, 4 reps around 70-80%, and a heavy single for today should be 80%+. I’ve been dealing with some shoulder mobility issues in the rack position, likely due to limited external rotation. To work around this, I swapped back squats for front squats, taking the bar from the rack each round. While the percentages didn’t exactly align with my 1RM front squat (275 pounds), I was pleased with how the session went. My knee felt solid throughout, and I was happy with the numbers I hit—especially considering I don’t squat as often as I’d like.

Core Values

50-second plank

50 medball sit-ups @ 12

50-second plank

50 russian twists @ 12

50-second plank