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Components
Back Squat
Back Squat
Back Squat
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Back to Back - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (8/9)
Workout
Back to Back
The focus today is 6 heavy sets for a back squat, incorporated into a pyramid loading scheme that will enable folks to go for a heavy single, then taper back down to get a bit more volume in. The intention for today’s sets is to be at 80+% for all sets, utilizing the first 5 and 3 as primers to set themselves up for two ascending heavy singles. Done as 5-3-1-1-3-5.
WOD - FBCF
Back Squat (1 x 5 )
Back Squat
Back Squat (1 x 3 )
Back Squat
Back Squat (1 x 1 )
Back Squat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 22, 2022
Male Clients
1
#Sean
Wieser
5:30pm CrossFit All Level...
1 x 5 @ 255 lbs
2
Alfredo
Bejarano
5:30am CrossFit All Level...
1 x 5 @ 225 lbs
3
Jon
Fallon
9:00am CrossFit All Level...
1 x 5 @ 185 lbs
3
Jorge
Salazar
5:30pm CrossFit All Level...
1 x 5 @ 185 lbs
3
Private
5:30am CrossFit All Level...
1 x 5 @ 185 lbs
4
kevin
varghese
6:30pm CrossFit All Level...
1 x 5 @ 175 lbs
5
Jose
Montes
6:30pm CrossFit All Level...
1 x 5 @ 145 lbs
6
Yaser
Alabdullah
6:30pm CrossFit All Level...
1 x 5 @ 95 lbs
Female Clients
1
Maron
Walker
9:00am CrossFit All Level...
1 x 5 @ 185 lbs
2
Candice
Brierley
4:30pm CrossFit All Level...
1 x 5 @ 155 lbs
3
Abigayle
Stepanek
5:30am CrossFit All Level...
1 x 5 @ 145 lbs
4
Christine
Rosini
5:30pm CrossFit All Level...
1 x 5 @ 125 lbs
4
Private
5:30am CrossFit All Level...
1 x 5 @ 125 lbs
5
Sarah
Carrasco-m ...
4:30pm CrossFit All Level...
1 x 5 @ 120 lbs
6
Savanna
Fallon
9:00am CrossFit All Level...
1 x 5 @ 105 lbs
pyramid lift 1x5 2x 95, 105
7
Isabella
Rosini
5:30pm CrossFit All Level...
1 x 5 @ 90 lbs
8
Nadya
Buttigieg
9:00am CrossFit All Level...
1 x 5 @ 65 lbs
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