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Benchmark Schedule & Front Squat Day #1

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The upcoming benchmarks are the following:

6.23 – Helen

6.30 – Annie

7.7 – Karen

7.14 – Diane

7.21 – Elizabeth

7.28 – Cindy

8.4 – Grace

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Wine Valley CrossFit - Napa
Front Squats!

 

Today we embark on the Spencer Arnold strength training cycle, so we can get strong like Sean! We will stick with the 2x week squating program for the next 8-10 weeks. The working sets are based on your 1RM Fronts Squat, and without question the first few weeks are the toughest. So rest well, take your fish oil, hydrate, and work on your mobility. For more info on what we are doing read this. Please bring your calculator and book to the workout so that you can figure your working weight and log your sets. Can’t wait to see this in action!

 

-Beth

 

 

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Tuesday’s WOD

Perform 4 sets of 7 front squats followed immediately by 13 back squats at 65% of your 1RM Front Squat. If you have not yet established your 1RM front squat then please do so today so that you can join the strength cycle we have initiated. We highly recommend that you be conservative and round down on your numbers. This is a lot of work for these first few weeks.

4 rounds for time
10 chest to bar pull ups
30 double unders

Cash Out: Deep Couch Stretch, 3 minutes each side

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