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Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

1 time through…
400m Run
20 Alt. Groiners
15 Bootstrappers
10 Alt. Cossack Squats w/ :02 Pause in the bottom
15 Squat Jumps
10 Alt. Groiners

"Bring Sally Up"

Strength

Back Squat (1x1+ @ 95%)

Back Squat

1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Warm-Up

Metcon (Time)

FOR TIME
60 Back Squats RX+(185/135)| RX(155/105)* Scaled (135/95)

*Scaled Bar comes from rack. Everytime bar gets reracked, Run 200m. RX and RX+ Option must take the bar from the floor.

**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7

(Score is Time)

Warm-Up

FOR RECOVERY
5:00 Foam Roll Quads

(No Measure)

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

Whiteboard:

Friday, July 23, 2021

Male Clients

1

David
Guerra

5:00 am CrossFit

1 x 5 @ 335 lbs

265, 300, 335

1

Eric
Leininger

5:00 am CrossFit

1 x 4 @ 335 lbs

2

Anastacio
Nieves

12:00 PM CrossFit

1 x 1 @ 325 lbs

3

Matt
Haile

5:00 pm CrossFit

1 x 3 @ 315 lbs

4

Kyle
Jones

6:00 am CrossFit

1 x 4 @ 300 lbs

5

Mark
Brooks

6:00 am CrossFit

1 x 5 @ 285 lbs

95;95;135;185;235;285

5

Private

5:00 am CrossFit

1 x 5 @ 285 lbs

5

Daz
Williams

6:00 am CrossFit

1 x 1 @ 285 lbs

6

John
Curl

5:00 pm CrossFit

1 x 2 @ 275 lbs

7

Chase
Key

5:00 am CrossFit

1 x 1 @ 255 lbs

205/ 235/ 255

8

Sudheer
Reddy

5:00 pm CrossFit

1 x 2 @ 195 lbs

9

Marc
Jones

5:00 am CrossFit

1 x 3 @ 175 lbs

10

Hitesh
Patel

5:00 am CrossFit

1 x 1 @ 115 lbs

11

Jonathan
Waknin

6:00 pm CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Shannon
Poulston

12:00 PM CrossFit

1 x 1 @ 215 lbs

2

Michelle
Purcell

6:00 am CrossFit

1 x 2 @ 210 lbs

3

Private

7:00 am CrossFit

1 x 3 @ 135 lbs

4

Cathy
Landry

12:00 PM CrossFit

1 x 1 @ 120 lbs

5

Angey
Williams

12:00 PM CrossFit

1 x 1 @ 115 lbs

6

Stephanie
Carenza

5:00 am CrossFit

1 x 1 @ 100 lbs

7

Shivani
Patel

5:00 am CrossFit

1 x 1 @ 95 lbs

8

Neelima
Agrawal

5:00 am CrossFit

1 x 1 @ 85 lbs

9

Stacey
Davis

5:00 am CrossFit

1 x 1 @ 0 lbs

front squats