Mon, Oct 20, 2025 CrossFit
Strength
Back Squats
4 sets of 3 reps @ 80-85%

Aim to rest 1:30-2:00 between sets

"Make your core as hard as cement"

WOD
AMRAP 15
4-6-8-10-12-etc
Hand release pushups
Deadlifts 225/155
Sit-ups

INT:
Low box pushups/assisted banded pushups
Deadlifts 185/125
Sit-ups

Scaled:
High box pushups
Deadlifts 95/65
Sit-ups


Today's workout focuses on posterior chain & core strength endurance.

Target: Between Rounds 18-24s.
Stick with sub-maximal sets in the pushups and deadlifts in order to stay consistent for 15min of work. There is no major interference in this workout, however the core will be strongly activated during all movements, so brace and breathe with purpose. This is a HIGH VOLUME of work today, so plan loading and intensity accordingly to set yourself up well for the rest of the week.