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Components

Bodyweight Back Squat ...

30 Cal Ski Erg

Settings

Workout

Back Squat Ladder

Warm-up

10 Perfect Lunge w/ Rotation
50 ft. Banded Lateral Steps (per side)

2 Rounds:
5 GHD Hip Extension (w/5-second hold at top)
10 GHD Sit-ups

3 Rounds:
5 Single Arm KB Squats (per side)
5 Single Arm KB Lunges (per side)

(Empty Barbell Drills and Mobility for Back Squat)

Metcon

Bodyweight Back Squat Ladder (AMRAP - Reps)

Every 2:30, 1-2-3-4-5...
Back Squats
Rx: Bodyweight/ 80% Bodyweight
Rx+: 125% Bodyweight / Bodyweight
Continue until you are not able to complete the prescribed amount of repetitions within 2:30

Score is total reps completed.
We expect you to make it past 10 at a minimum. Scale accordingly.

Accessory Work

3 Rounds of:
10 Split Leg KB RDL (per side)
15 GHD Hip Extensions
0:10 Banded Low Ext Rotation HOLD

Finisher

30 Cal Ski Erg (Time)

30 Cal Ski Erg

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

Whiteboard:

Friday, August 02, 2019

Male Clients

1

Adam
Gelfand

12pm CrossFit

167 Reps

206lbs

2

Andrés
Herrera

8am CrossFit

148 Reps

195

3

Olivier
Derei

6pm CrossFit

111 Reps

215

4

Kevin
Gelfand

6am CrossFit

106 Reps

5

Brad
Damon

6am CrossFit

101 Reps

@ 215 125%bw

6

TOM
Hill

12pm CrossFit

93 Reps

267lbs

7

Nate
Cobb

12pm CrossFit

75 Reps

@250

8

Papi
Aka Teddy

4pm CrossFit

66 Reps

9

Fabricio
🦍

12pm CrossFit

60 Reps

@260

10

Craig
Kreinest

12pm CrossFit

55 Reps

255#

10

Jason
Jarrells

12pm CrossFit

55 Reps

250#

11

Mike
Tighe

6am CrossFit

32 Reps

225#

12

Fernando
Flores

6am CrossFit

210 Reps

160#

12

Jay
Cortez

6pm CrossFit

210 Reps

13

Private

6am CrossFit

129 Reps

14

Brian
Kent

5pm CrossFit

84 Reps

15

Marco
Quintero

5pm CrossFit

65 Reps

225 lbs

16

Jaimeson
Pollen

5pm CrossFit

62 Reps

197#

17

Ryan
Figuerado

4pm CrossFit

55 Reps

saving my legs for lunges

18

Ron
Kao

6pm CrossFit

49 Reps

195

19

Jake
White

6am CrossFit

36 Reps

3 reps rx + 245 lb rest at 195, stopped to protect back

20

Marcus
Alexander

7am CrossFit

110 Reps

95lb

21

Bill
Curci

4pm CrossFit

105 Reps

145 - bad leg

21

Private

4pm CrossFit

105 Reps

22

Eric
Otero

5pm CrossFit

91 Reps

165#

23

Jerry
James

7am CrossFit

66 Reps

155#

24

Ashish
Grover

7am CrossFit

58 Reps

@155 lbs

Female Clients

1

Corinne
Ingham

4pm CrossFit

220 Reps

20 rds + 10 reps

2

Claudia
Chaloner

4pm CrossFit

190 Reps

@120 BW

3

Kim
McGrath

12pm CrossFit

165 Reps

145#, bumped up to 180# in round 18

4

Private

12pm CrossFit

66 Reps

5

Lindsey
Hempy

6am CrossFit

210 Reps

unbroken sets. didn't attempt rnd 21. 105 lbs.

6

Camille
Chamberlen

7am CrossFit

157 Reps

112 lb

7

Wifey
(aka Chris ...

6pm CrossFit

130 Reps

15+10@110lb

8

Eva
Tan

7am CrossFit

125 Reps

9

Maxine
Sy

6am CrossFit

120 Reps

80% bodyweight - 85#

10

Kym
Janke

4pm CrossFit

115 Reps

11

Jaclyn
Morbitzer

8am CrossFit

84 Reps

175lb BW=140lb squats

12

Alissa
Cobb

7am CrossFit

82 Reps

#116

13

Lisa
Gift

12pm CrossFit

55 Reps

135#

14

Gretchen
Otero

5pm CrossFit

136 Reps

95# ... 72% body weight

15

Sara
Spitzer

6pm CrossFit

128 Reps

115lbs

16

Vienna
Kaiser

8am CrossFit

120 Reps

85lbs

17

Melissa
Gomez

5pm CrossFit

119 Reps

105lbs

18

kasey
stark

5pm CrossFit

114 Reps

115lb

19

April
Hernandez

8am CrossFit

105 Reps

95lb 1-9 85lb 10-14 knee hurt

19

Rowena
Sinclair

12pm CrossFit

105 Reps

85#

20

Nicole
Abreu

12pm CrossFit

91 Reps

20

Sharon
Yoon 🦄

12pm CrossFit

91 Reps

105 lbs

21

Brenna
Jarrells

12pm CrossFit

78 Reps

95#, round 13 55#x40

21

Cheryl
DeGrasse

6pm CrossFit

78 Reps

85

22

Patti
Gerckens

8am CrossFit

11 Reps

110lbs