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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Tuesday 2RM Back squat retest! - 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):
35 (16/19)
Workout
Tuesday 2RM Back squat retest!
Warm-up
3 SETS
10 Alt. Groiners
10 Bootstrappers
10 Alt. Cossack Squats
Into…
3 SETS
10 Scap Pull-Ups
12 Empty Barbell (or PVC) Kang Squats
14 Tuck-Ups
Strength
Back Squat (2RM)
Back Squat
ON A 30:00 RUNNING CLOCK…
Build to 2RM Back Squat
(Score is Weight)
warm up for 2 sets then
3rd set 50%
4th set 65%
5th set 75-80%
6th set 85-90%
then continue to build from here until you hit that new 2RM! record your scores!
Workout
Metcon (AMRAP - Reps)
7min AMRAP
3-6-9-12-15 reps and so on...
Push press 115/75# 95/65#
Toes to Bar
keep moving up 3 reps until time expires. score is total reps completed.
RX+ 135/95#
Scaled:
- PP less weight
- Hanging leg raises
Cool Down
roll and stretch out as needed, hips, quads, butt, hammmies, shoulders, back
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 22, 2020
Male Clients
1
Austin
Haarmann
8:30 AM CrossFit
1 x 2 @ 405 lbs
2
Wesley
Rogers
8:30 AM CrossFit
1 x 3 @ 365 lbs
3
Alex
Johnson
8:30 AM CrossFit
1 x 2 @ 335 lbs
3
Bruce
Vredenburg
5:00 AM CrossFit
1 x 2 @ 335 lbs
4
Dustin
Krohn
6:30 PM CrossFit
1 x 2 @ 315 lbs
5
Nick
Trzesniowski
5:00 AM CrossFit
1 x 2 @ 310 lbs
6
Stefan
Chamlis
6:30 PM CrossFit
1 x 2 @ 305 lbs
7
Patrick
Riley
8:30 AM CrossFit
1 x 2 @ 285 lbs
315 once. Feeling light
7
Patrick
Riley
8:30 AM CrossFit
1 x 2 @ 285 lbs
315 once. Feeling light
8
Teddy
Tran
5:00 AM CrossFit
1 x 3 @ 275 lbs
9
Trung
Huynh
8:30 AM CrossFit
1 x 2 @ 265 lbs
10
Jason
Rabinowitz
5:00 AM CrossFit
1 x 2 @ 255 lbs
1x1 260#
10
Shane
Willis
6:00 AM CrossFit
1 x 2 @ 255 lbs
11
Kenneth
Smith
8:30 AM CrossFit
1 x 2 @ 250 lbs
5# pr
12
Eli
Brewton
6:00 AM CrossFit
1 x 2 @ 245 lbs
13
Brandon
Mason
6:00 AM CrossFit
1 x 2 @ 190 lbs
Female Clients
1
Jessie
Pickett
8:30 AM CrossFit
1 x 2 @ 220 lbs
New PR 🙌🏻
1
Sam
Quale
5:00 AM CrossFit
1 x 2 @ 220 lbs
2
Lianne
San Andres
8:30 AM CrossFit
1 x 2 @ 205 lbs
1x215
3
Jordyn
Bennett
6:30 PM CrossFit
1 x 2 @ 195 lbs
4
Rachel
Vrooman
4:30 PM CrossFit
1 x 2 @ 185 lbs
5
Jessica
Kelly
5:00 AM CrossFit
1 x 2 @ 180 lbs
185# x1
5
Shayna
Rogers
8:30 AM CrossFit
1 x 2 @ 180 lbs
6
Jenna
Chastain
8:30 AM CrossFit
1 x 2 @ 170 lbs
7
Alyssa
LaFleur
4:30 PM CrossFit
1 x 2 @ 165 lbs
8
Carmen
Thompson
4:30 PM CrossFit
1 x 2 @ 160 lbs
9
Katie
Brookes
8:30 AM CrossFit
1 x 2 @ 155 lbs
10
Anita
Dean
6:30 PM CrossFit
1 x 2 @ 145 lbs
Harry made me do it because “I ain’t no punk bitch”
11
Marissa
Weeks
8:30 AM CrossFit
1 x 2 @ 135 lbs
12
Aditi
Garg
6:00 AM CrossFit
1 x 2 @ 130 lbs
13
Jessica
Johnson
5:00 AM CrossFit
1 x 2 @ 125 lbs
14
Heather
Williams
5:00 AM CrossFit
1 x 2 @ 120 lbs
15
Caitlin
Brewer
5:30 PM CrossFit
5 x 2 @ 105 lbs
35-65-85-95-105-105-105-105-105
15
Heather
Binney
8:30 AM CrossFit
1 x 2 @ 105 lbs
16
Kallie
Hatfield
6:00 AM CrossFit
1 x 2 @ 95 lbs
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