Monday 5.12.2025

*Coach’s Notes: Today is the first day of a new training cycle! Day 1 is an intense leg strength session, with Back Squats and lunges. For the “Performance” cycle, we will be doing percentage work based off of our recent 3-RM (found on 4.28.2024). If you did not do this, you can do one of several thing: a) take today to find your 3-RM, in lieu of Part A; b) base these sets off of a predicted max, or go based on feel; c) use your 1-RM Front Squat (from 4.22.2024) as a good predictor of your 3-RM Back Squat.

Check this week’s email for more details on this training cycle! If you don’t get the weekly email, either check your spam, or send a message to adam@fullrangecrossfit.com!

“FITNESS”

A. Four sets of:
Back Squat or Goblet Squat x 8-10 reps @ 30X1
Rest 30 seconds
Ring Rows x 10-12 reps @ 21X1 (find an angle that makes your last two reps of each set a challenge to complete)
Rest 60 seconds

Aim to make your first set a 7/10 RPE, and build in load as able to finish at a 8-9/10 RPE.

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 3:00, for 15 minutes (5 sets) of:
Back Squat
*Set 1 – 8 reps @ 65%
*Set 2 – 6 reps @ 75%

*Set 3 – 4 reps @ 85%

*Set 4 – 3-4 reps @ 90%

*Set 5 – Max Reps @ 75%
(allow only one full breath cycle at the top of each rep)

As noted above, base these percentages off of your 3-RM Back Squat. For this first week of the cycle, focus on great positions and speed out of the bottom.

B. Every 3 minutes, for 12 minutes (4 sets):
15/12 Calorie Row
60-ft Walking Lunge w/KBs or DBs in Farmer’s Carry (RX: 24/16 kg each hand)

Compare to 2.14.2024

C. (Optional) Two or three sets of:
Weighted Plank Hold x 30-40 seconds
Rest as needed
Single Arm Trap-3 Raise x 8-10 reps @ 3010
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg