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Back Squat

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17Oct2014

Warm-up

Warm Up # 3 (MLB)

Two Rounds

10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups

Stretch between rounds.

Stretches: Hip Flexor, T-Spine Smash, Oly Wall Sit

Strength & Skill

Prior to squatting:
** Motor Control- Use the bands around the mid thighs, while performing air squats. This drill is to help find and continue the slight torsion in the hips.

Back Squat (6 Rounds of 3 to 5 reps)

**Focus on FORM & slight TORSION in the hips.

Metcon

Metcon (AMRAP - Rounds and Reps)

17Oct2014

10 Round of High Density Work

Every 1:30 min Complete:

10 x Air Squats
5 x Jump Squats
5 x Pull Ups
10 x Jump Lunge (L/R=1)

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

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Friday, October 17, 2014

Athletes:

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Back Squat
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Athletes

Ellen
Stein

6:00 AM CrossFit

4 x 3 @ 105 lbs

Justin
Stein

9:30 AM CrossFit

3 x 5 @ 215 lbs

Anthony
Hodges

6:00 PM CrossFit

2 x 5 @ 245 lbs

Krista
Hertzel

9:30 AM CrossFit

1 x 5 @ 100 lbs

Sara
Collazo

9:30 AM CrossFit

1 x 5 @ 100 lbs

Kyle
Hardy

4:30 PM CrossFit

1 x 3 @ 235 lbs