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workout of the day
[WOD]

friday

8/5/2021

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Picture

Warm-up

​1 ROUND
1:00 Bike (EZ Pace)
6 Lunge + Lunge + Kang Squat 
10 Up-Downs 

Into…

1 ROUND
:45 Bike (Mod)
12 Air Squats 
6 Burpees (EZ Pace)

Into…

1 ROUND 
:30 Bike (Mod-Hard)
10 Barbell Back Squats 
6 Burpees (Fast)

Strength

NCFIT BASELINE II.I
On a 20:00 running clock build to a 3RM back squat.
​
*Back Squat
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

For today's 20:00 squat session, athletes should complete the 1x3 Wendler program for their "Heavy 3-Rep" with the increased loading on top of the 90% training max.

Metcon

NCFIT BASELINE II.II
AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES
Max Cal Bike

(Score is Reps)
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    Coach Erin

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Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

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E-mail: erin@fortcollinscrossfit.com

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  • Home
  • Services
    • Fitness Services
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News