METHODOLOGY
Level 1 Training Guide | CrossFit
Running a CrossFit Class, continued
LESSON PLAN: BACK SQUAT WORKOUT Back squat 5-5-5-5-5 Score: maximum load for a set of 5 reps INTENDED STIMULUS This workout is a single-modality weightlifting heavy day. Today, the sets are ascending (i.e., add weight after every set). At 5 reps per set, the workout has a slight bias toward strength-stamina versus top-end strength. The goal is to lift the maximum load possible for a set of 5 reps while maintaining sound technique. Adequate rest (i.e., 3-5 minutes) must be taken between these sets to maximize loading. BREAKDOWN The goal is to develop strength, although at 5 reps per set the loads will not be close to 1-repetition maximums. Athletes are expected to add load after a successful 5-rep set. New personal records should be attempted in the third or fourth set. Scaling options are modulated by load. Coaches should ask if any athletes are injured. Coaches should demonstrate the movement, including movement standards. Coaches should explain the score is the maximum load for a set of 5 reps. The load is reduced when 5 reps are not achieved or form degrades significantly. Suggested rest periods: 3-5 minutes between working sets.
92 of 247 Copyright 2017 CrossFit, Inc. All Rights Reserved
