CrossFit Factory Square – CrossFit

Strength

Back Squat (5 x 65%)

Back Squat (5 at 75%)

Back Squat (5+ at 85%)

Strength Tips: percentages are based off of your Crossfit Total numbers, if you did not perform the total last week, look back and use the most current 1 Rm you have and subtract roughly 10-15 lbs from it and use that number to find your percentage numbers. On final set of 5 go for 10 reps if possible but nothing more.

Metcon

Metcon (Time)

36-24-18

Wall Ball 20/14lb

Pull Ups

78 DUs after each set
Wod Details:

use a smaller rep scheme if needed to simulate unbroken sets through out the work out or use a light med ball and scale the pull ups accordingly to ring rows or banded pull ups.

PRE ARMSTRONG PULL UP PROGRAM BEGINS TODAY!!!!

This program will be 3 x a week offered as accessory work for 2 months.

Looking to get your first strict pull up?

This program will help you get there.

Follow the link provided for additional information on how to use the program or ask you coach if you have any questions.

http://armstrongpullupprogram.com/the-pre-armstrong-workout-for-pull-up-beginners/