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Components

Back Squat

Metcon

Settings

Workout

Tuesday

Warm-up

2 min cardio

Into...

1 round
8 bootstrappers
8/8 cossack squats
8/8 single leg glute bridge
8/8 bird dog
8 slow air squats

Into..
Frog stretch
Lizard Stretch

*After warm up review back squat and begin building up to starting weight

Strength

Back Squat (1x2 / 1x2 / 1x2)

Back Squat

BACK SQUAT
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod-Heavy)
1x2+ @ 95% (Heavy)*

*Take 10-12 min to build up to your first weight at 80%

*As many reps as possible w/o failure on the last set...no more than 4-6.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME
15 DB Front Squats (35/25)(25/20)
10 DB Up-Down

(Score is Time)

RX+
50/35
DB Burpees

Scaled
Less weight
8-10 FS
5-7 up-down

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

Whiteboard:

Tuesday, December 08, 2020

Male Clients

1

Nick
Trzesniowski

5:00 AM CrossFit

1 x 5 @ 300 lbs

2

Bruce
Vredenburg

5:00 AM CrossFit

1 x 4 @ 315 lbs

3

Jack
Berry

6:00 AM CrossFit

1 x 4 @ 310 lbs

275/295

4

Stefan
Chamlis

6:30 PM CrossFit

1 x 4 @ 275 lbs

5

Eli
Brewton

6:00 AM CrossFit

1 x 5 @ 215 lbs

6

Austin
Haarmann

4:30 PM CrossFit

1 x 2 @ 385 lbs

6

James
Wall

4:30 PM CrossFit

1 x 2 @ 385 lbs

light, gaindeer prep

7

Jason
Rabinowitz

5:00 AM CrossFit

1 x 3 @ 240 lbs

Finisher: 1x15 @ 185

8

Dahlen
Wilson

8:30 AM CrossFit

1 x 2 @ 345 lbs

9

Teddy
Tran

8:30 AM CrossFit

1 x 2 @ 265 lbs

Strong as an OX....grrrr

10

Kenneth
Smith

8:30 AM CrossFit

1 x 2 @ 235 lbs

Female Clients

1

Sam
Quale

6:30 PM CrossFit

1 x 4 @ 205 lbs

2

Jessica
Kelly

5:00 AM CrossFit

1 x 4 @ 175 lbs

3

Rachel
Vrooman

4:30 PM CrossFit

1 x 4 @ 160 lbs

4

Lakeisha
Crouch

5:30 PM CrossFit

1 x 2 @ 280 lbs

5

Katie
Brookes

8:30 AM CrossFit

1 x 3 @ 175 lbs

6

Shayna
Rogers

5:30 PM CrossFit

1 x 3 @ 170 lbs

7

Katie
Cuson

6:00 AM CrossFit

1 x 3 @ 150 lbs

8

Lianne
San Andres

8:30 AM CrossFit

1 x 2 @ 195 lbs

1 @ 205

9

Katie
Vance

6:30 PM CrossFit

1 x 2 @ 185 lbs

Post covid struggle

10

Jordyn
Bennett

6:30 PM CrossFit

1 x 2 @ 170 lbs

11

Carmen
Thompson

4:30 PM CrossFit

1 x 2 @ 160 lbs

11

Kelsey
Bennett

8:30 AM CrossFit

1 x 2 @ 160 lbs

12

Crystal
Millard

6:00 AM CrossFit

1 x 2 @ 155 lbs

12

Lacy
McKinley

4:30 PM CrossFit

1 x 2 @ 155 lbs

13

Emily
Werner

5:30 PM CrossFit

1 x 2 @ 145 lbs

14

Leigh
Green

8:30 AM CrossFit

1 x 2 @ 130 lbs

15

Alexandra
Moran

5:30 PM CrossFit

1 x 2 @ 125 lbs

15

Amanda
Carrubba

6:00 AM CrossFit

1 x 2 @ 125 lbs

16

Heather
Williams

5:00 AM CrossFit

1 x 2 @ 100 lbs