Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
Everyone needs to squat! So today you all are Big Dawgs.
Everyone can do this workout as Rx’d even if it’s just with pvc. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form. On the other hand if you have a strong back squat challenge yourself with the weight. Several ways to approach this WOD, you can add weight every round or pick a weight and stick with it all the way through the 10 sets.
Usually with a max effort wod there is “sufficient” rest time in between. If we were to go with max weight, we’d crumble after 4 or 5 sets. “rest 60 seconds between sets”
From reading some of the comments off the mainsite it sounds like some people are doing between 75-85% of their 1RM and either keeping the same weight the whole time or maybe adding some toward the end
From reading some of the comments off the mainsite it sounds like some people are doing between 75-85% of their 1RM and either keeping the same weight the whole time or maybe adding some toward the end
From reading some of the comments off the mainsite it sounds like some people are doing between 75-85% of their 1RM and either keeping the same weight the whole time or maybe adding some toward the end
i was thinking 2/3 of my 1rm.
Yeah you could do that and then just add weight real quick between sets if it’s too easy
From reading some of the comments off the mainsite it sounds like some people are doing between 75-85% of their 1RM and either keeping the same weight the whole time or maybe adding some toward the end
i was thinking 2/3 of my 1rm.
I’d think 66% would be too light, but if you chose it as a starting weight, make sure you up it quickly.
CFWU - 3x15 on squats, back ext, sit-ups
Back Squats 10x2 rep sets with 60sec rest between sets
185-185-185-185-205-205-225-225-245-255
Previous 1RM was 275#, so I was pleased with this workout
Cool Down: 3x10-5-2 rep sets of elevated push-ups (18in-24in-30in)
2x10 rep sets of piked push-ups
Running and throwing 6# medicine ball to partner (rugby style)
I don’t think I’ll be able to walk up the stairs tomorrow morning - totally worth it, though!
From what Ive read in the journals the 10x2 rep scheme is a speed workout to help increase your 1rm.
Meaning after your warmup start the workout with 70% of your 1rm all the way through to set 10. Do the 2 reps as fast as you can with good form.
If you get to set eg 7 and the bar speed starts slowing down your done. Note it and hopefully next time you’ll get the 10 sets out.
If you get to set 10 without slowing, increase the weight to 75% of your 1rm next time.
This is Louie Simmons Westside Barbell training. Subscribe to the journal and check his stuff and everything else out. Awesome!
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
270 - 270 - 270 - 280 rest of the way
This is a similarly structured workout that appears in the strength portion of CrossFitFootball. The instructions for these is usually 65% of max with 30 second rest and the goal is to explode through the lift, hence the lower weight. 280 is about 80% of my 1 rep max; I think if I went higher today there wouldn’t have been much of an explosion through the squat.
As RxD tried to go for the speed work starting at 70% max weight after 5 rounds it was clear that it wasn’t enough so started increasing weight slowly not knowing what to expect.
245-245-245-245-245-255-255-265-275-280
Todays workload was too light, next time around I will have to increase weight
