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Back Squat

Stretching

- AT-HOME -

Settings

Workout

CrossFit - Thu, Jan 30

General Warm-up (No Measure)

3 sets:
2:00 row or bike
10 mountain climbers
10 alternating Cossack squats
10 wall-facing squats
- Have athletes move closer to the wall each round if their squat mechanics are sound.

Specific Warm-up

Back Squat form and practice bailout

Then…

4-5 sets:
5 back squats

-building in load

Back Squat (- RX -
For load:
Back squat
5-5-5-5-5
- Choose a working weight and hold it across all 5 sets.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
Same as Rx'd

- MASTERS 55+ -
Same as Rx'd)

Back Squat

Hit one set every 3mins

Stretching (Checkmark)

Accumulate:
:30 pigeon stretch/side
1:00 couch stretch/side

- AT-HOME - (5 Rounds for reps)

5 x 1:00 rounds for reps of:
12 alternating dumbbell lunges (35/50 lb)
Max-reps dumbbell front squats
- Use two DBs.

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

Whiteboard:

Thursday, January 30, 2025

Male Clients

1

Tim
Ferguson

6:00 pm CrossFit

5 x 5 @ 275 lbs

275x5x5

2

Angel
Lecuona

7:00 am CrossFit

5 x 5 @ 265 lbs

80%

3

Tyler
Brindley

7:00 am CrossFit

5 x 5 @ 255 lbs

4

Chase
Key

5:00 pm CrossFit

5 x 5 @ 250 lbs

5

John
Carter

7:00 am CrossFit

5 x 5 @ 245 lbs

6

Cody
Hess

5:00 pm CrossFit

5 x 5 @ 225 lbs

Knee pain. Went light

6

David
Guerra

5:00 am CrossFit

5 x 5 @ 225 lbs

REST DAY-

6

Dru
Dziedzic

6:00 am CrossFit

5 x 5 @ 225 lbs

6

Eduardo
Tisoy

5:00 pm CrossFit

5 x 5 @ 225 lbs

6

Eric
Leininger

5:00 am CrossFit

5 x 5 @ 225 lbs

Last two at 255 and 275

6

John
Curl

5:00 am CrossFit

5 x 5 @ 225 lbs

Only a couple of “pretty close” referee calls

6

Kyle
Jones

5:00 am CrossFit

5 x 5 @ 225 lbs

6

Lee
C

6:00 am CrossFit

5 x 5 @ 225 lbs

6

Mark
Brooks

5:00 am CrossFit

5 x 5 @ 225 lbs

3 sets only, hamstrings “dead” so went down to 135 to keep health...

6

Noel
Janacek

5:00 am CrossFit

5 x 5 @ 225 lbs

72.6%

6

Sudheer
Reddy

5:00 pm CrossFit

5 x 5 @ 225 lbs

7

Chance
Oliver

6:00 am CrossFit

5 x 5 @ 205 lbs

7

Nate
Wilson

6:00 pm CrossFit

5 x 5 @ 205 lbs

8

Kyle
Minton

12:00 PM CrossFit

5 x 5 @ 195 lbs

9

Chuck
Treanor

5:00 am CrossFit

5 x 5 @ 185 lbs

Worked the depth

9

Danila
Morokov

5:00 pm CrossFit

5 x 5 @ 185 lbs

10

Robert
Simmons

5:00 pm CrossFit

5 x 5 @ 155 lbs

11

Private

7:00pm CrossFit

5 x 5 @ 145 lbs

11

Sagar
Gautam

5:00 pm CrossFit

5 x 5 @ 145 lbs

12

Hitesh
Patel

5:00 am CrossFit

5 x 5 @ 135 lbs

12

Joel
Gardner

6:00 am CrossFit

5 x 5 @ 135 lbs

form still needs work

12

Phani
krishna Hari

6:00 am CrossFit

5 x 5 @ 135 lbs

13

Mario
Brown

7:00 am CrossFit

5 x 5 @ 115 lbs

13

Ram
Machness

7:00pm CrossFit

5 x 5 @ 115 lbs

Female Clients

1

Reyna
Mendoza

6:00 pm CrossFit

5 x 5 @ 205 lbs

2

Michelle
Purcell

6:00 am CrossFit

5 x 5 @ 175 lbs

~73%

2

Shannon
Poulston

6:00 pm CrossFit

5 x 5 @ 175 lbs

70%

3

Giovanna
Gardner

12:00 PM CrossFit

5 x 5 @ 165 lbs

4

Colleen
Feagins

6:00 am CrossFit

5 x 5 @ 135 lbs

4

Samantha
Lewis

12:00 PM CrossFit

5 x 5 @ 135 lbs

5

Alegra
Alvarez

5:00 pm CrossFit

5 x 5 @ 125 lbs

5

Kim
Yi

6:00 am CrossFit

5 x 5 @ 125 lbs

6

Emerson
Ruley

12:00 PM CrossFit

5 x 5 @ 115 lbs

6

Jennifer
Mendoza

7:00 am CrossFit

5 x 5 @ 115 lbs

6

Kristi
Curl

12:00 PM CrossFit

5 x 5 @ 115 lbs

70%

7

Beth
Lee

5:00 am CrossFit

5 x 5 @ 105 lbs

7

Sarah
Ezell

5:00 am CrossFit

5 x 5 @ 105 lbs

8

Kristie
Brooks

5:00 am CrossFit

5 x 5 @ 90 lbs

8

Neelima
Agrawal

12:00 PM CrossFit

5 x 5 @ 90 lbs

8

Stephanie
Carenza

5:00 am CrossFit

5 x 5 @ 90 lbs

9

Cathy
Landry

5:00 pm CrossFit

5 x 5 @ 85 lbs

9

Elsie
Eyambe

6:00 pm CrossFit

5 x 5 @ 85 lbs

9

Emily
Wolf

5:00 am CrossFit

5 x 5 @ 85 lbs

9

Jill
Robertson

7:00 am CrossFit

5 x 5 @ 85 lbs

9

Mariia
Fogel

5:00 pm CrossFit

5 x 5 @ 85 lbs

10

Claudia
Travers

5:00 pm CrossFit

5 x 5 @ 80 lbs

55,65,75,85,95 (didn’t read the instructions about keeping same w...

11

Emma
Pinkston

5:00 pm CrossFit

5 x 5 @ 75 lbs

11

EMMANUELLE
BOISVERT

7:00 am CrossFit

5 x 5 @ 75 lbs

11

Shivani
Patel

5:00 am CrossFit

5 x 5 @ 75 lbs

12

Maria
Arkipoff

7:00pm CrossFit

5 x 5 @ 55 lbs

13

Dyjuana
Mcdonald

5:00 am CrossFit

5 x 5 @ 35 lbs

1st time Back Squatting