CrossFit Trivium – CrossFit
Back Squat (20:00 To Establish a 1RM)
Today, we are tackling a 1RM Back Squat. The ideal rep scheme to follow would be to hit 5 reps @ 50%, 3 Reps @ 60%, 2 Reps @ 70%, then hit singles all the way up until 102%. In order to do this appropriately the correct weight jump should be from about 95% up to 102%, rather than hitting a larger jump.
Building up in the way we suggested allows for the right amount of weight jumps and reps to prime the system without fatiguing it along the way.
Metcon (Time)
GPP
400m Run
40 Back Squats (135/95)
400m Run
COMP
400m Run
40 Back Squats (185/125)
400m Run
Time Cap: 12
Back Squats from the Floor
Bonus Fitness (No Measure)
3 Sets x 20 Dual Dumbbell Walking Lunges , For Load
Rest 1:00 minute between sets
Part B)
6 Sets x 5 Glute Ham Raises
Rest 30 seconds between sets
Part C
3 Sets, For Quality
18/18 second Copenhagen Plank
18/18 second Star Plank
Rest as needed between sets