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Components
Metcon
Back Squat
Settings
Location
(All)
CrossFit On Track
Program
CrossFit
Date
Workout
09/23/2021 - CrossFit On Track
Class
(All)
CrossFit: 0530am
CrossFit: 0830am
CrossFit: 12pm
CrossFit: 330pm
CrossFit: 430pm
CrossFit: 530pm
CrossFit: 630pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (3/9)
Workout
09/23/2021
Warm-Up
3 Rounds
10 Air Squats
20 Dead Bug
30 Jumping Jacks
+
2 Rounds "27 Squats"
https://youtu.be/6CpgZHDIZRc
Metcon (Weight)
12 min to Build to a heavy 5-Rep Back Squat
- aim is 80-100% of 5RM Back Squat from last week
- if you were conservative last week, aim for 100%
- if you went HAM, aim for 90%
- if you feel like trash, aim for 80%
Back Squat (4 x 5+3; do 5 reps, rest 30-45 sec, do 3 more)
Rest 3 min between sets
Metcon (No Measure)
Post WOD:
Health
Skill: Lunge
- 5-8 min of skill work and position learning
- then, 5 x 20 alternating
Barbell Hip Thruster
- 5 x 10; light or medium weight
Fitness
COND/STR w/ Partner
15 min x
A/B Switch
A: 100ft Indoor Sled Push (medium wt)
B: 15 Barbell Hip Thruster - 225/145
+
10 min x
A/B Switch
A: 20 Lunges - (COND does jumping split lunges, STR does weighted Alt Reverse Lunges)
B: 10 Sumo Deadlift - 225/145
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 23, 2021
Male Clients
1
Adam
Vondrak
CrossFit: 12pm
395 lbs
first set of 5 dropped to 356 for 4x5+3 - knees started to hurt :...
2
Bobby
O'Neill
CrossFit: 430pm
365 lbs
3
Zach
Wilson
CrossFit: 0530am
295 lbs
Female Clients
1
Anna
Mollman
CrossFit: 12pm
225 lbs
2
Sarah
Laskares
CrossFit: 330pm
205 lbs
3
Private
CrossFit: 530pm
155 lbs
4
Leah
Sapp
CrossFit: 0530am
145 lbs
5
April
Taege
CrossFit: 330pm
185 lbs
6
Carol
Gregg
CrossFit: 0830am
155 lbs
7
Private
CrossFit: 530pm
150 lbs
8
Nicole
Cannavo
CrossFit: 12pm
135 lbs
9
Alinda
Sabin
CrossFit: 0830am
130 lbs
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