Having a heart to heart with a bar
It’s been said that the biggest adaptation that happens with CrossFit is between the ears. Â The mental fortitude we build through the hard work we do in this room is one of the most useful and transferable skills we build here. Â Our strength piece today is truly a test of that mental grit. Â We’ll be spending a few minutes warming up to a percentage of our 1rm front squat and then spending 20 minutes getting to know what we’re really made of. Â While this will tire us physically for sure, the biggest struggle will definitely be one of will. Â Know that the challenge is all in your head and show yourself what you can do.
STR:
20 minutes @ 80% of 1rm front squat
1 front squat @ :00
1 back squat @ :30
If lift is missed, rest 1:00 and get back on it
WOD:
AMRAP 7
Sandbag turkish get-up
25′ sandbag sprint
25′ reverse bear crawl sandbag drag
Well, that was legit.
STR: 165#
WOD: 9 rounds (I think) w/ 45#ish sandbag
Tweaked something in my back with TGUs the other day. Today if I hurried, the sandbag getups hurt, but if I was deliberate with form and BRACED MYSELF they were a-ok!
STR: 85#. I liked this a lot – front squat has been a problem for me, so getting 20 practice rounds in at 80% felt like really useful work/practice.
WOD: 9 rounds – 2 shorties for weight. TGU – felt like wrestling match with me vs sandbag. Definitely hilarious.
Strength @ 140# (82% of 1rm FS which is recently 170#)
That was fantastic. Mind blown by a new squat routine. The bar and I have been more intimate than this though but it’s usually north of 90% and rammstein is always playing. I plan to have that kind of sesh with this routine next week. That’s intimacy bordering on romance. I might ask it to marry me if I make it through at ~100% some day…
Str: 75#, at least for the last 14 minutes. This got hard, despite not being 80% of 105#.
WOD: 7 rounds plus a TGU. Ugh. Great push from the 7pm, though!