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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Nauset
Program
CrossFit
FunFit
Date
Workout
220524 - CrossFit Nauset
Class
(All)
6:00 AM CrossFit
OPEN GYM: 7:15 AM
8:30 AM CrossFit
CrossFit: 4:15 PM
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (1/5)
Workout
220524
Warm-up
EMOM x 6 MINUTES
MIN 1 - :45 Cardio @ Mod Pace + Max Alt. Lunges
MIN 2 - 10 Scap Pull-Ups + Max Ring Rows
MIN 3 - 10 Scap Push-Ups + Max Hand Release Push-Ups
MIN 4 - :45 Cardio @ Mod Pace + Max Air Squats
MIN 5 - 10 Scap Pull-Ups + 10 Ring Rows
MIN 6 - 10 Scap Push-Ups + Max Hand Release Push-Ups
Strength
Back Squat (1x5 / 1x3 / 1x1+*)
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%
*Based off of 90% of Heavy 1-Rep
Week 4 of 9
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*After every Two Rounds, complete a 200m Run.
(Score is Rounds + Reps)
Cool Down
2:00 Foam Roll Quads
:30 Scorpion L
:30 Scorpion R
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 24, 2022
Leaderboard
Men's Back Squat
Scott Holway
08/11/2021
1 x 195 @ 305 lbs
Dom Bachand
06/22/2015
1 x 15 @ 235 lbs
Mac Gallant
09/05/2014
1 x 18 @ 175 lbs
Women's Back Squat
Jessica White
10/23/2015
1 x 16 @ 193 lbs
Holly LaMarco
03/30/2015
1 x 15 @ 175 lbs
Private
02/24/2014
1 x 17 @ 128 lbs
Male Clients
1
Scott
Weissman
6:00 AM CrossFit
1 x 3 @ 275 lbs
TW 285#
Female Clients
1
Simone
Rose
6:00 AM CrossFit
1 x 5 @ 143 lbs
2
KellyAnn
Gvazdauskas
6:00 AM CrossFit
1 x 4 @ 178 lbs
3
Sarah
Harris
6:00 AM CrossFit
1 x 4 @ 150 lbs
4
Jillian
Scaficchia
6:00 AM CrossFit
1 x 3 @ 182 lbs
5
Heather
Monaghan
6:00 AM CrossFit
1 x 1 @ 240 lbs
Not a PR. 195/220/240
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