Monday January 8th

If you’re looking for CrossFit done right, Train Harder is your place. Our strength cycle starts this week with back squats. We will work in waves (5,3,1 see below) on this lift today and 3 others during this cycle. Workouts will be good old fashioned CrossFit workouts. Simple and effective. Skill work days are built into this cycle as well.

8:00 minutes, For Quality
1:00 minute Machine of Choice (Easy pace)
5/5 World’s Greatest Stretch
10 Medball Cleans
3-5 + 1 Pogo Jump to Vertical Jump
10 Scapular Pull-Ups

Strength: Back Squats
Every 6:00 minutes for 18:00 minutes, Complete
5 reps
3 reps
1 rep
Set 1: 75-77-80% (0 to 6 min)
Set 2: 77-80-82% (6 to 12 minutes)
Set 3: 80-82-85% (12 to 18 Minutes)
Percentages are all based on your 1-rep max Back Squat.

Point of performance
When performing the back squat, begin by positioning your feet shoulder-width apart
with your toes slightly turned out, establishing a stable base. Place the barbell across
your upper back, avoiding resting it on your neck, and choose between a high or low bar
position based on your comfort and squatting style. Grip the bar just outside your
shoulders, keeping your wrists straight.
Before lifting the bar out of the rack, take a deep breath, brace your core, and stand up
straight with your shoulders back, ensuring the bar is securely resting on your back.
Initiate the squat by pushing your hips back and bending your knees simultaneously,
aiming to lower yourself until your hip crease is below the knee joint.
Keep your knees in line with your toes and prevent them from collapsing inward. It’s
important to maintain a chest-up, back-straight posture throughout the squat, with a
neutral spine to avoid rounding or overextending.
During the ascent, drive up through your heels, keeping the bar path straight, and fully
extend your hips and knees at the top, exhaling as you overcome the hardest part of the

3 Rounds for Time
12 Burpee Pull-Ups
24 Wall Balls 20/14lb, (9/6kg)
48 Double Unders
*if you have your pull ups we want the bar just within reach of your fingertips so you have to do a burpee and basically a full pull up using a little help from your jump if you want,
if you don’t have your pull ups yet, or many pull ups, use the open standard of the bar about 6 inches above your head. If you have to stack a lot of plates to get that, do your 12 burpees first then your 12 jumping pull ups after

*pick the appropriate weight and movements to finish under the time cap or you will be missing the intended stimulus of the workout.
Time Domain: 8:00-11:00 minutes
Time Cap: 15 minutes
Primary Objective: Complete each movement in under 1:00 minute
Secondary Objective: Aim to complete each movement unbroken