Squatember

The new strength template will have a large dose of squats. The volume is down but the intensity is high. The idea is to rotate between front squat and back squat on successive training days. Each day, you’ll work up to a heavy single that is at least 90% of your 1 rep max. If that feels good, then add weight. If not, then just stop there and move on to the next lift in the template. Don’t short-change yourself; if you can lift more with good technical form then do it! This shouldn’t take more than about 15-20 minutes. You don’t need much rest in the early warm-up sets – add weight and go. Here’s an example of how you might build up to that heavy single:

5×40%; 3×50%, 3×60%, 2×70%, 1×80%, 1×85%, 1×90%

I’m excited to see how this works for everyone. Some of you have already made some truly impressive gains in strength and fitness and watching this improvement never gets old. It’s not surprising though because when you surround yourself with like-minded people every day that work hard and encourage each other what else could you expect? That’s what we do here and that is what the CrossFit internet trolls and skeptics don’t understand. I’m proud to be part of such an amazing group of strong, fit and generally badass people…