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Back Squat

Metcon

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Workout

CrossFit TW18 Staines Monday 01/07/2019

5min Brief...

ATHLETE GOAL...
Focus on nailing the tempo and body position in the Back Squat...week 1 of new squat cycle!
Push the pace to beat the time cap in the workout, sub 4:00 per round!

ATHLETE FOCUS...
Setting a foundation for the upcoming Squat cycle. Appropriate scaling for the workout to get the conditioning volume in under the cap.

TOTAL TIME...
45:00 of total working time (10min warm up, 20min strength, 15min for workout)

Warm-up

6min AMRAP...
30s Row
5 KB RDL
5 KB Goblet Squats
10 KB Lunge
10 KB Goblet Cossack Squats

Strength

Back Squat (5x5 (30x1))

Back Squat

Back Squat @60-70% of 1RM

-Rest 2:00 b/t Sets-

*Note - this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.

MOVEMENT ADJUSTMENTS...
Back Squat...
If unable to back squat today, athletes may either perform box squats or deadlifts with the same tempo.

Workout

Metcon (AMRAP - Rounds and Reps)

15min...
200m Run
20/15 Cal Row (1min)
12 Strict Pull-Ups

—————————————
SCALING
REPS, LOADING, VOLUME...
Back Squat..
Tempo and positions of the squat takes priority over load this week!

Pull Up...
Lower the reps to keep each round at around 3:30 minutes

MOVEMENT ADJUSTMENTS...

Run/Bike...
These may be interchanges or replace by any variation of conditioning equipment that would take roughly 1:00 to complete. 250/200m Row or 1:00 on the bike.

Pull Up..,
Ring rows or banded pull ups are a very good replacement today to keep the volume of pulling intact.

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, 01, July 2019

Male Clients

1

Simon
Thorp

9:30am CrossFit

5 x 5 @ 120 kg

1

The
Panda

7:30pm CrossFit

5 x 5 @ 120 kg

2

Liam
O'shea

9:30am CrossFit

5 x 5 @ 110 kg

2

Marcus
Warden

5:30pm CrossFit

5 x 5 @ 110 kg

2

Matt
Chard

7:00am CrossFit

5 x 5 @ 110 kg

3

Jordan
Ganley

7:30pm CrossFit

5 x 5 @ 100 kg

4

Colby
Ellis

6:30pm CrossFit

5 x 5 @ 90 kg

4

Luke
Tweddell

6:30pm CrossFit

5 x 5 @ 90 kg

5

Daniel
Tate

6:00am CrossFit

5 x 5 @ 85 kg

5

Luke
Norwood

5:30pm CrossFit

5 x 5 @ 85 kg

6

Brad
Green

7:30pm CrossFit

5 x 5 @ 80 kg

6

Bruce
Peake

5:30pm CrossFit

5 x 5 @ 80 kg

6

Daniel
Reilly

5:30pm CrossFit

5 x 5 @ 80 kg

6

Drax
Stan

5:30pm CrossFit

5 x 5 @ 80 kg

6

Marco
Almeida

9:30am CrossFit

5 x 5 @ 80 kg

6

Private

7:30pm CrossFit

5 x 5 @ 80 kg

6

Phil
Langley

6:30pm CrossFit

5 x 5 @ 80 kg

6

Tom
Bebb

7:30pm CrossFit

5 x 5 @ 80 kg

7

Alexander
Whisker

6:30pm CrossFit

5 x 5 @ 70 kg

7

Andy
Walker

7:30pm CrossFit

5 x 5 @ 70 kg

7

Connor
Vickers

6:30pm CrossFit

5 x 5 @ 70 kg

7

Scott
Slater

7:30pm CrossFit

5 x 5 @ 70 kg

8

Melissa La ...
l

6:30pm CrossFit

5 x 5 @ 65 kg

9

Dan
Lynch

7:00am CrossFit

5 x 5 @ 60 kg

9

Matt
Archer-Davis

5:30pm CrossFit

5 x 5 @ 60 kg

9

Wesley
Wallendorf

6:00am CrossFit

5 x 5 @ 60 kg

10

Chris
Baiden

7:30pm CrossFit

5 x 5 @ 50 kg

Female Clients

1

Tammy
Heydenrych

7:30pm CrossFit

5 x 5 @ 75 kg

2

Claire
Archer-Davis

5:30pm CrossFit

5 x 5 @ 70 kg

2

Juliana
Souza Campos

6:00am CrossFit

5 x 5 @ 70 kg

3

Sheryl
Bradley

9:30am CrossFit

5 x 5 @ 60 kg

4

franciele
costa

7:30pm CrossFit

5 x 5 @ 55 kg

4

Regina
Cunha

7:30pm CrossFit

5 x 5 @ 55 kg

4

Siobhan
Waters

9:30am CrossFit

5 x 5 @ 55 kg

5

Laura
Burgon

6:30pm CrossFit

5 x 5 @ 50 kg

5

Rebecca
Hodges

7:30pm CrossFit

5 x 5 @ 50 kg

6

Annie
Meek

7:00am CrossFit

5 x 5 @ 45 kg

6

Danielle
Batt

5:30pm CrossFit

5 x 5 @ 45 kg

6

Fiona
Everington

5:30pm CrossFit

5 x 5 @ 45 kg

6

Kristy
Gunning

9:30am CrossFit

5 x 5 @ 45 kg

7

Ronit
Holmes

6:30pm CrossFit

5 x 5 @ 44.5 kg

8

Aman
Bhathal

5:30pm CrossFit

5 x 5 @ 40 kg

9

Emily
Hogg

6:30pm CrossFit

5 x 5 @ 35 kg

9

Julie
Camachon

9:30am CrossFit

5 x 5 @ 35 kg

9

Tash
Masterman

5:30pm CrossFit

5 x 5 @ 35 kg

10

Lisa
Baron

5:30pm CrossFit

5 x 5 @ 17.5 kg