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Components
Back Squat
"Voicemail"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
01/24/2022 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (9/17)
Workout
01/24/2022
“I was complaining I had no shoes, until I met a man who had no feet.” - Confucius A short story to share. A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away. As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers. As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave. The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house. At times, we can take many such relationships with our family and friends for granted.
Back Squat
Back Squat
https://www.youtube.com/watch?v=I2cAPewTgKU
[All Percentages Based Off 1RM Back Squat]
4 Sets of 5 @ 70%
1 Set of 5+ @ 70%
Rest 1-3 Minutes Between All Sets.
FLOW: Complete 4 sets of 5 unbroken back squats from a rack. For the final set, complete 5 or more unbroken back squats. This is essentially a "near max set." Leave 2-3 reps in the tank.
STANDARDS: Hips travel below the knees in the bottom of the squat. Hips open fully at the top of each rep. All reps taken from a rack.
SCORE: Enter reps completed for the set of 5+.
2-3 warmup sets to 70%
BACK SQUAT
- Box Squat
- Reduce Percentage
"Voicemail" (AMRAP - Reps)
On the Minute x 10 Rounds:
6 Chest to Bar Pull-ups
6 Box Jump Overs (24"/20")
Max Dumbbell Snatches
MRx: Box Step Overs
DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35
CONDITIONING CATEGORY: Grindy Threshold
CHEST TO BAR: Unbroken sets. Less than 20s.
BOX JUMP OVERS: Less than 20s.
DUMBBELL SNATCHES: These are alternating single dumbbell power snatches. Goal is get 6+ snatches per minute.
SCORE: Total snatch reps.
- Hold on for unbroken sets of pull-ups. This may mean modifying the reps for some athletes.
- Steady pace on the box jump overs.
- Steady pace on the snatches. We need to breathe here so it is okay to switch hands on the ground. If switching in the air, be sure to take a good breath at the top of each rep.
- Focus on fast transitions.
- Stop about 5 seconds early each round to catch the breath and get ready for the next round.
Prep
4 Chest to Bar Pull-ups
4 Box Jump Overs
4 Dumbbell Snatches
Modifications
CHEST TO BAR PULL-UPS
- Reduce Reps
- Banded
- Strict
- Regular Pull-Ups
- Alternating Double Dumbbell Plank Rows
BOX JUMP OVERS
- Reduce Reps
- Reduce Box Height
- Broad Jumps
MAX DUMBBELL SNATCHES
- Reduce Loading
- American Kettlebell Swings
- Light Barbell Snatches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 24, 2022
Male Clients
1
John
O'Keefe
12:15 PM CrossFit
1 x 15 @ 205 lbs
2
Jon
LeDuc
9:30 AM CrossFit
1 x 10 @ 225 lbs
3
Nick
Prendergast
8:30 AM Crossfit
1 x 12 @ 165 lbs
4
Sylvain
Thibault
6:00 PM CrossFit
1 x 10 @ 185 lbs
5
James
Kenney
7:15 AM CrossFit
1 x 12 @ 135 lbs
6
Steve
Mollen
6:00 AM CrossFit
1 x 11 @ 140 lbs
7
justin
pierce
6:00 PM CrossFit
1 x 8 @ 145 lbs
8
Dan
Lincoln
6:00 AM CrossFit
1 x 15 @ 65 lbs
9
michael
doyle
6:00 PM CrossFit
1 x 7 @ 135 lbs
Female Clients
1
courtney
alberts
9:30 AM CrossFit
1 x 18 @ 115 lbs
2
Katie
Seelhoff
6:00 PM CrossFit
1 x 12 @ 145 lbs
3
Charlotte
Vigeant
12:15 PM CrossFit
1 x 12 @ 125 lbs
4
Carmen
Doyle
6:00 PM CrossFit
1 x 10 @ 125 lbs
5
Jami
Cheateaux
3:30 PM CrossFit
1 x 8 @ 135 lbs
6
Angie
O'Keefe
12:15 PM CrossFit
1 x 9 @ 115 lbs
7
Trysta
Wedding
12:15 PM CrossFit
1 x 6 @ 150 lbs
8
Kristi
White
12:15 PM CrossFit
1 x 7 @ 115 lbs
9
Kathy
Griffiths
7:15 AM CrossFit
1 x 8 @ 95 lbs
10
Amanda
Spungin
8:30 AM Crossfit
1 x 10 @ 75 lbs
10
Maya
Gonzales
9:30 AM CrossFit
1 x 10 @ 75 lbs
11
Ruthann
Christensen
12:15 PM CrossFit
1 x 8 @ 85 lbs
12
Jordan
Dunbar
12:15 PM CrossFit
1 x 5 @ 115 lbs
13
Erica
Thibault
6:00 PM CrossFit
1 x 6 @ 85 lbs
14
Gina
Steadman
12:15 PM CrossFit
1 x 7 @ 70 lbs
15
Sara
Kenney
7:15 AM CrossFit
1 x 15 @ 20 lbs
16
Dana
Bossert
8:30 AM Crossfit
1 x 7 @ 35 lbs
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