SPARTAN PERFORMANCE CROSSFIT SUFFOLK
4X8 Back Squats @ 80% OF 3 REP MAX– rest 2 minutes.
3 rounds for time of:
9 Front Squats 185/120#
12 Strict Pullups
Today's Workout Glossary:
4: The number of sets to perform for the Back Squat.
Set: A group of reps or repetitions.
8: The number of reps to perform per set.
Back Squat: Weight is carried on a barbell across your upper back while you squat
@: Means "at"….as in "at 80%" or 80 out of 100.
80%: Eighty percent (per hundred. Lets say you're 3 rep max is 300 lbs. If I multiply 80 x 300 I get 24000. 24000 lbs is probably too much to do a workout with, not to mention it would take so long to load the bar and 24 pounds is way too light, ergo, the answer must be 240 pounds. If your 3 rep max is 300…you're welcome!
3 Rep Max: Three repetition maximum or the most weight you can lift for 3 reps.
rest: a period of relative inactivity used to recover.
2 minutes: The designated period of relative inactivity used to recover from an exercise, in this case Back Squats. Notice it says "2 minutes" and not "make up your own rest period" or "2 is good, but 3 or 4 is just as well!"
then: …but wait…there's more!
3: the number of rounds in the conditioning portion of the workout.
rounds: A set of exercises to be performed for a designated number of repetitions, a close cousin of the "set".
Front Squats: Holding the barbell across your chest and shoulders and squatting
Strict Pull-ups: Pulling your chin over the bar at the top, arms at full extension at the bottom, no kipping. Chin coming close to the bar at the top doesn't count.
Double-Unders: Jumping rope with the rope passing around you twice for every one jump. One leg only clearing the rope on the second revolution doesn't count. Making the cool woosh sound of the rope going faster doesn't count unless the double-under was actually there.