CrossFit Dunwoody – CrossFit
Back Squat (5 Rep Max)
Objective for the Day: Perform the heaviest weight possible for 5 Reps. YOU MUST GET PROPERLY WARMED UP FOR THIS.
Your Coach will take you through a great general warm-up, then we will get to the bar.
Here is a template for a warming up to your 5 Rep Max set:
Empty Bar x 10
33% x 8
50% x 5
60% x 4
70% x 3
You get one chance at your 5 rep max weight. Everyone is different, so do what feels right for you, but 85% is a good starting point for choosing your weight. If you’ve been seeing increases in your strength lately, you may be able to do more than 85%.
10 Supermans with a 5 second Hold
20 Hollow Rocks
10 Banded Clamshells each side
20 Banded Glute Bridges