Workout of the Day
A1) Front Squat 5’s
Week 1 of 5
5 sets of 5 reps on the 4:00 interval
Increase weight every set
A2) Weighted Ring Pullups
5 sets of 3 reps at 2:00, 6:00, etc
B) Hip Extensions
Accumulate 40 reps in 2-3 sets
Next Up… Front Squats!
This is the 1st week of a new 5-week cycle focused on front squats and weighted ring pullups. Front squats are a great exercise for building total-body strength. They require a lot of upper back and core strength – and, of course, leg strength.
For the next 4 weeks, we’ll be doing 5 sets of 5 front squats. We’ll increase the weight with every set, and we’ll do a set every 4 minutes. During the front squat rest period, we’ll be doing weighted ring pullups. Ring pullups add some instability, and the parallel hand position will work your muscles in a new way. This helps us achieve CrossFit’s ideal of constantly varied exercise.
I’m super excited to focus on these movements for the next five weeks. Let’s get strong!