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Components

Back Squat

Settings

Workout

Thursday

Warm-up

DYNAMIC WARM-UP | 6:00
3 sets:
1:00 row, bike, SkiErg, and/or run
10 Kang squats

-Then-

AIR SQUAT PRACTICE | 6:00
3 sets:
:30 air squats (facing the wall)
– Rest 1:00

BACK SQUAT SETUP AND PRACTICE | 4:00
1 set:
5 back squats (35/45 lb)

1 set:
5 back squats (35/45 lb)

-Then-

BACK SQUAT LOADING | 9:00
4 sets:
3 back squats

Strength

Back Squat (5-5-3-3-3-1-1-1-1)

Back Squat

Build to todays heavy single.

Stretch

2 sets:
:30 frog stretch
:30 pigeon stretch/leg

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

Whiteboard:

Thursday, March 31, 2022

Male Clients

1

Dion
Kelly

CrossFit: 5:15 PM

1 x 1 @ 435 lbs

2

Matt
Evans

CrossFit: 8:30 AM

1 x 1 @ 315 lbs

Fail 325

3

Nick
Derksen

CrossFit: 8:30 AM

1 x 1 @ 225 lbs

Female Clients

1

Donna
Young

CrossFit: 4:00 PM

1 x 1 @ 220 lbs

2

Á’a:líya
Warbus

CrossFit: 12:00 PM

1 x 1 @ 170 lbs

3

Amanda
Unknown

CrossFit: 5:15 PM

1 x 1 @ 165 lbs

5@ 80 5@95 3@100 3@105 3@115 1@125 1@135 1@155 1@165

4

Alyssa
Knowler

CrossFit: 5:15 PM

1 x 1 @ 140 lbs

5

Courtney
Derksen

CrossFit: 8:30 AM

1 x 1 @ 135 lbs

6

Christine
Seymour

CrossFit: 4:00 PM

1 x 1 @ 115 lbs