Monday, October 14, 2013

Team CFRX Merrell Mud run 2013
Team CFRX Merrell Mud run 2013


1 RM Back Squat*
NOTE: *See homework note below


10 Handstand Push Ups
30 Double Unders

Barbell Homework:
10 x 3 Back Squat @ 90%

NOTE: This barbell homework is for those athletes choosing to continue & finish the final 6 weeks of our Burgener squat cycle. If you choose to do these squats (and future homework) here are your guielines for the next 6 weeks: (a) DO NOT max out either front or back squat this week, (b) DO NOT squat between squat days (i.e., sub another movement if needed for a wod), (c) scale any other exercises/reps/load on squat days to avoid “monkey-stomping” yourself, (d) prioritize coming to the gym to do your squats over other workouts (yes, you may come in and do these on the side while other wods are ongoing, assuming everyone has room to play). Now…go get Strong!

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