Squat Day


Squat Day

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

80%x 2

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%.

Accessory Work

2-3 Rounds:

10 Supermans with a 5 second Hold

20 Hollow Rocks

10 Banded Clamshells each side

20 Banded Glute Bridges