Crossfit Garage – CrossFit
Front Squat (Weight)
6×4 @ 60-65% 1RM
Use a 31X0 tempo
Rest 2-3 minutes between sets
31X0 tempo: The first number refers to the lowering (eccentric) phase of the lift (3 seconds to lower). The second number refers to the amount of time spent in the bottom of the lift (1 second). The third number refers to ascending (concentric) phase of the lift – the amount of time to takes you to get to the top of the lift (X signifies that the athlete should EXPLODE the weight up as quick as possible. The fourth number refers to how long you should pause at the top of the lift.
Focus on FORM: chest high, push through hips/legs and maintain good position with controlled movement.
Weightlifting
Bench Press (5×4)
Five sets of 4 reps at 70-75% of current 1RM. Remember to pair up with a partner and rest :90-2:00 between sets