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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, April 13, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Monday, April 13, 2020
Weekly Mindset: "It's okay to look at the past and the future, just don't stare."
Back Squat
Back Squat for load: E2MOM
#1: 5 reps @ 75%
#2: 5 reps @ 75%
#3: 5 reps @ 75%
#4: 5 reps @ 75%
#5: 5 reps @ 75%
Use Dumbbells if Barbell is not available.
If limited on weight increase reps to 10 each set.
Odd Object squats "bear hugging" the object and do 10 reps each set.
Metcon (Time)
"Barbarian"
On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
500 Meter Row/400m Run
Score is slowest of 3 rounds.
*If we do not have a pull up bar, let's perform barbell bent over rows (95/65) or odd object bent over rows
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 13, 2020
Male Clients
Female Clients
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