CrossFit WOD, June 28, 2021

06/28/2021

Back Rack Lunge (Weight)
4-6 Reps on EACH leg
superset with;
10-15 Weighted Knee Raises
Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 4 x 95 means 3 sets for 4 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 4 x 95lbs
Week 2 — 3 x 5 x 95lbs
Week 3 — 3 x 6 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 4 x 100lbs.
Week 6 — 3 x 5 x 100lbs.
Week 7 — 3 x 6 x 100lbs.
and so on….

Fitness
Metcon (AMRAP – Reps)
5 Rounds:

2:00 On
2:00 Off

10/7 Calories Assault Bike
10 Thrusters(45/35)
Max Burpees

Level 1
Metcon (AMRAP – Reps)
5 Rounds:

2:00 On
2:00 Off

15/12 Calories Assault Bike
10 Thrusters(75/55)
Max Bar Facing Burpees

Level 2
Commando (AMRAP – Reps)
5 Rounds:

2:00 On
2:00 Off

20/15 Calories Assault Bike
10 Thrusters(95/65)
Max Bar Facing Burpees

About the Author Kaizen

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