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Components

Back Squat

Metcon

Settings

Workout

Tuesday

Warm-up

Halo

Into..

1 ROUND
10 Groiners
10 90/90 Hip Rotations
10/10 deadbugs

Into...

1 ROUND w/PVC
5 Good Mornings + 5 Kang Squats

Into..
Set up and review for back squat

Strength

Back Squat (1x4 / 1x4 / 1x4+)

Back Squat

25 min clock
BACK SQUAT
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure...no more than 8-10.

Take 8-10 min to build up to your 70-75%

Rest 2 min between working sets

(Score is Weight)

Cool Down

5 min
Foam roll quads, glutes, and hamstrings

Optional Finisher

Metcon (Time)

For Time
15-12-9-6
KB Goblet Squat (53/35)(35/25)
Burpee

(Score is Time)

RX +
70/53

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

Whiteboard:

Tuesday, December 01, 2020

Male Clients

1

Wesley
Rogers

6:00 AM CrossFit

1 x 8 @ 315 lbs

RPE ~8-9

2

Stefan
Chamlis

6:30 PM CrossFit

1 x 10 @ 240 lbs

3

Lex
Egea

4:30 PM CrossFit

1 x 8 @ 280 lbs

245/245/260/280+

4

Bruce
Vredenburg

5:00 AM CrossFit

1 x 7 @ 295 lbs

5

Jack
Berry

6:00 AM CrossFit

2 x 6 @ 275 lbs

6

Kenneth
Smith

8:30 AM CrossFit

1 x 8 @ 195 lbs

7

James
Wall

4:30 PM CrossFit

1 x 4 @ 345 lbs

Not feeling it

8

Eli
Brewton

6:00 AM CrossFit

1 x 7 @ 185 lbs

9

Harry
Green

6:30 PM CrossFit

1 x 5 @ 230 lbs

10

Nick
Trzesniowski

5:00 AM CrossFit

1 x 4 @ 255 lbs

Frigid

11

Jason
Rabinowitz

5:00 AM CrossFit

1 x 4 @ 225 lbs

Add’l: 1x15@185

12

Brandon
Mason

6:00 AM CrossFit

1 x 4 @ 145 lbs

What I ended on

Female Clients

1

Jordyn
Bennett

6:30 PM CrossFit

1 x 10 @ 155 lbs

1

Katie
Brookes

8:30 AM CrossFit

1 x 10 @ 155 lbs

2

Jessica
Kelly

5:00 AM CrossFit

1 x 7 @ 155 lbs

3

Jenna
Chastain

4:30 PM CrossFit

1 x 8 @ 135 lbs

4

Sam
Quale

5:00 AM CrossFit

1 x 6 @ 175 lbs

5

Rachel
Vrooman

5:30 PM CrossFit

1 x 6 @ 160 lbs

6

Lianne
San Andres

8:30 AM CrossFit

1 x 5 @ 185 lbs

1x3 @ 195 😬

7

Jessie
Pickett

5:30 PM CrossFit

1 x 4 @ 195 lbs

8

Abby
Morales

4:30 PM CrossFit

1 x 5 @ 150 lbs

Boo yeah

8

Emalie
Stepan

8:30 AM CrossFit

1 x 5 @ 150 lbs

9

Emily
Cornelius

6:30 PM CrossFit

1 x 4 @ 155 lbs

10

Carmen
Thompson

5:30 PM CrossFit

1 x 4 @ 150 lbs

11

Crystal
Berry🫐

6:00 AM CrossFit

1 x 4 @ 140 lbs

12

Lacy
McKinley

5:30 PM CrossFit

1 x 4 @ 115 lbs

stayed light

13

Naomi
Kjer

6:00 AM CrossFit

1 x 4 @ 85 lbs

14

Anita
Dean

6:30 PM CrossFit

2 x 2 @ 155 lbs

15

Amanda
Carrubba

6:00 AM CrossFit

1 x 4 @ 55 lbs

16

Joy
Harrell

5:30 PM CrossFit

1 x 1 @ 155 lbs

I didn’t know my pr so I changed the workout to get a 1rm.