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Components
Back Squat
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Monday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (13/16)
Workout
Monday
Warm-up
Halo
1 ROUND
10 Groiners
10 Alt Samson
10 Bird Dogs
1 ROUND
7 Jumping Squats
7 Up-Downs
7 BB Good Mornings
Following the Warm-Up, go into your teaching of the Back Squat.
Strength
Back Squat (Build to a 2RM Back Squat)
Back Squat
ON A 25:00 RUNNING CLOCK…
Build to a 2RM Back Squat*
*Testing week for start of strength cycle
(Score is Weight)
Cool Down
1 min couch stretch
1 min pigeon stretch
1 min standing straddle
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 23, 2020
Male Clients
1
James
Wall
4:30 PM CrossFit
1 x 3 @ 405 lbs
Big PR!! Super happy
2
Wesley
Rogers
6:00 AM CrossFit
1 x 2 @ 365 lbs
3
Dahlen
Wilson
8:30 AM CrossFit
1 x 2 @ 335 lbs
4
Patrick
Riley
5:00 AM CrossFit
1 x 2 @ 325 lbs
5
Jack
Berry
6:00 AM CrossFit
1 x 2 @ 315 lbs
15lbs over last 1rep
5
Killian
Carey
6:30 PM CrossFit
1 x 2 @ 315 lbs
6
Nick
Trzesniowski
5:00 AM CrossFit
1 x 2 @ 295 lbs
Botched 315
7
Harry
Green
6:30 PM CrossFit
1 x 2 @ 235 lbs
8
Jason
Rabinowitz
5:00 AM CrossFit
1 x 2 @ 225 lbs
Still nursing glute/back
9
Shane
Willis
6:00 AM CrossFit
1 x 2 @ 185 lbs
10
Brandon
Mason
6:00 AM CrossFit
1 x 2 @ 175 lbs
11
Evan
Baker
5:00 AM CrossFit
1 x 2 @ 160 lbs
12
Jose
Torrech
8:30 AM CrossFit
1 x 2 @ 0 lbs
Female Clients
1
Lakeisha
Crouch
5:30 PM CrossFit
1 x 2 @ 285 lbs
2
Sam
Quale
5:00 AM CrossFit
1 x 2 @ 205 lbs
3
Lianne
San Andres
8:30 AM CrossFit
1 x 2 @ 200 lbs
4
Abby
Morales
4:30 PM CrossFit
1 x 2 @ 180 lbs
5
Jessica
Kelly
5:00 AM CrossFit
1 x 2 @ 175 lbs
5
Kelsey
Bennett
8:30 AM CrossFit
1 x 2 @ 175 lbs
5
Rachel
Vrooman
5:30 PM CrossFit
1 x 2 @ 175 lbs
5
Shayna
Rogers
5:00 AM CrossFit
1 x 2 @ 175 lbs
6
Carmen
Thompson
5:30 PM CrossFit
1 x 2 @ 170 lbs
7
Emalie
Stepan
8:30 AM CrossFit
1 x 2 @ 165 lbs
mreh
7
Jordyn
Bennett
6:30 PM CrossFit
1 x 2 @ 165 lbs
1 rep #170
8
Crystal
Millard
4:30 PM CrossFit
1 x 2 @ 145 lbs
2 at 165 but didn't get the depth
9
Jessica
Johnson
5:00 AM CrossFit
1 x 2 @ 125 lbs
10
Shelby
Makenzie
5:30 PM CrossFit
1 x 2 @ 115 lbs
11
Heather
Williams
5:00 AM CrossFit
1 x 2 @ 110 lbs
12
Heather
Binney
8:30 AM CrossFit
1 x 2 @ 90 lbs
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