CrossFit – Mon, Apr 8

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)


400m Run

40 Back Squats (135/95)

400m Run


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