Warm-Up:
Coach’s choice

Pre WOD:
25 minutes to build to a heavy 5 rep back squat.
5,5,5,5,5,5

Example of warming up your 5 rep max:

WARM UP SETS: 45#x5, 95#x5, 145#x5, 175#x3, 205#x2
WORKING SETS: 225#x5, 235#x5, 240#x5, 245#x5, 246#x5

What is the formula?
WARM-UP SET 1: Empty Bar x5
WARM-UP SET 2 & 3: Still light, but with big steps to get you within about 2/3rd of your targeted first working set. Five rep sets, intended for you to work on your positioning and get your joints lubed up properly.
WARM-UP SET 4: A 3-rep set, as we decrease volume nearing our working sets. A smaller jump in weight, to cross about 1/2 of that remaining gap between Set 3 and your Working Weight
WARM-UP SET 5: A 2-rep set just to get the feel for this weight. About the same jump, calculated so that your final jump to working weight is NO GREATER than any of your prior increases.

WORKING SET 1: (your previous “sets across” weight)
WORKING SET 2-5: add between 2.5#-5# per set as you feel you can.

*Ideally, that fifth working set is your “real” 5 Rep Max, and that’s something you’ll find today.

WOD:
16 Round Partner Tabata bike sprints. (10 minutes)
For this Tabata
Partner A will do 20 seconds of max calories.
20 seconds transition
Partner B will do 20 seconds of max calories.
For this WOD athletes will get a 3:1 rest to work ratio. Try to make each round an all-out sprint.
*Continue this pattern for 16 rounds. Each athlete will perform 8 rounds.
*Reset the bike computer for each Tabata.
*Total calories for all 8 rounds will be your score.

Post WOD:
Agile 8

CFS Brief:
Day 4 WLC
Nutre Meals is now delivering fresh meals to CFS weekly!
Click here for details

Still, time to sign-up for the 6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)
– Last Minute Registration $59 January 13th to January 29th Click here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)