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Back Squat

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Workout

31July2017

Tim Villaverde

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Have your legs warmed up & ready to go before class.

Strength & Skill

Back Squat (10/3-10/3-10/3-10/3)

Don't get too involved with the percentage based lifts on these, unless you know them & can move quickly. The training premise is for you to hit higher rep, then adapt remaining ATP in the system. 10's should be between 40-60% & 3's should be between 80-90%. Stay on task & tempo w/ the clock.

Metcon

Metcon (8 Rounds for time)

8 Rds Each Timed:

3 Curtis P Complex
6 Hand Release Push-Up
12 Grasshoppers (L/R=1)

60 sec Rest Between Rds

*CPC: Hang Squat Clean + Lunge + Lunge + Push Press

Bar Weights:
Rx+ 155
Rx 115
Sc 85/55-35

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

Whiteboard:

Monday, July 31, 2017

Clients:

Leaderboard

Men's Back Squat
Justin Fadler	05/09/2016	1 x 3 @ 385 lbs
Trenton Campbell	01/20/2020	1 x 3 @ 365 lbs
Justin Stein	02/04/2016	1 x 3 @ 335 lbs

Women's Back Squat
Carly Wilson	07/05/2022	1 x 3 @ 245 lbs
Casey Cromwell	11/21/2018	1 x 3 @ 215 lbs
Cassaundra Eden	08/27/2020	1 x 3 @ 185 lbs

Male Clients

1

Justin
Fadler

6:00 AM CrossFit

4 x 3 @ 315 lbs

2

Michael
Beitenman

5:00 PM CrossFit

4 x 3 @ 275 lbs

3

Kyle
Hardy

5:00 PM CrossFit

1 x 3 @ 245 lbs

3

Tim
Villaverde

6:00 PM CrossFit

1 x 3 @ 245 lbs

4

Scott
Dougherty

5:00 PM CrossFit

1 x 3 @ 225 lbs

5

Adam
Calvery

6:00 AM CrossFit

1 x 3 @ 205 lbs

x3 seys

6

Bob
Portell

6:00 PM CrossFit

4 x 3 @ 185 lbs

6

Bob
Naes

4:00 PM CrossFit

1 x 3 @ 185 lbs

6

Jason
Hoffman

6:00 AM CrossFit

1 x 3 @ 185 lbs

(10x3) 4 rds 115lbs/185lbs

7

Kyle
Schreiber

6:00 AM CrossFit

1 x 3 @ 175 lbs

Female Clients

1

Nikki
Beitenman

5:00 PM CrossFit

1 x 3 @ 205 lbs

2

Ninette
Campbell

9:30 AM CrossFit

1 x 3 @ 160 lbs

3

Private

4:00 PM CrossFit

4 x 3 @ 145 lbs

4

Alexa
Joly

6:00 AM CrossFit

1 x 3 @ 125 lbs

plus 85 for 4 rounds of 10

5

Zoya
Bielecki

6:00 PM CrossFit

1 x 3 @ 105 lbs

5

Teresa
Koebbe

6:00 AM CrossFit

1 x 3 @ 105 lbs

2@85/125, 2@85/105

6

Rebekah
Sillman

6:00 AM CrossFit

1 x 3 @ 95 lbs

Other at 75 lbs

7

Lisa
Goforth-Naes

5:00 PM CrossFit

1 x 3 @ 85 lbs

8

Linda
Boman

5:00 PM CrossFit

2 x 10 @ 75 lbs

3 a5 85