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Components
Back Squats
"I'm Feelin'22"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
12/29/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (10/15)
Workout
12/29/2021
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” - Albert Einstein We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step - awareness. Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust. Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be - pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower. It starts with awareness of where we currently are. Brutally honest self-reflection. It then turns into a choice… a choice of lens that we will view the world in. Change our perception, and we change our world.
Back Squats
https://www.youtube.com/watch?v=lCbwGby9qvE
[All Percentages Based Off 1RM Back Squat]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%
Rest 1-3 Minutes Between All Sets.
FLOW: Complete 1 set of 5, 1 set of 3, 1 set of 2, and 1 set of 1 unbroken back squats from a rack. For the final set, complete a max set of back squats.
STANDARDS: Hips travel below the knees in the bottom of the squat. Hips open fully at the top of each rep.
SCORE: Enter reps completed for the max set.
PR UPDATE: If you complete 9-11 reps for your max set, increase your strict press PR by 5# or 2.2kg. If you complete 12+ reps for your max set, increase your strict press PR by 10# or 4.5kg.
Prep
2-3 warmup sets to 50%
Modifications
BACK SQUAT
- Box Squat
- Reduce Percentage
"I'm Feelin'22" (AMRAP - Rounds and Reps)
AMRAP 22:
22 Box Jump Overs 24/20 (MRx Step Overs)
22 Wallballs
22 Hand Release Push-ups
22 Single Dumbbell Hang Clean and Jerks
WB MRx: 14/10, Rx: 20/14
DB MRx: 30/20, Rx: 40/25, Rx+: 50/35
CONDITIONING CATEGORY: Threshold
BOX JUMP OVERS: Less than 1:00.
WALLBALLS: Less than 1:30.
HAND RELEASE PUSH-UPS: Less than 2:00
DB HANG CandJ: Switch arms as needed. Less than 1:00.
SCORE: Rounds + Reps
Strategy
- Steady pace on the box jump overs.
- 1-3 sets on the wallballs. Be mindful of the shoulders with HSPU being the next movement.
- Sets of 3 or more is ideal on the HRPU. Try to avoid any slow reps
- Switch arms at halfway or every few reps. See if you can avoid putting the dumbbell down.
- Focus on quick transitions.
Prep
4 Box Jump Overs
4 Wallballs
4 Hand Release Push-ups
4 Single Dumbbell Hang Clean & Jerks
Modifications
BOX JUMP OVERS
- Reduce Height
- Reduce Reps
- Step-Overs
- Broad Jumps
WALLBALLS
- Reduce Target Height
- Reduce Load
- Single Dumbbell Thrusters (Hold DB Across Chest)
HAND RELEASE PUSH-UPS
- Reduce Reps
- To a bar
- On Knees
SINGLE DUMBBELL HANG CLEAN and JERKS
- Kettlebell Swings 50 / 35 lb
- Barbell Hang Clean & Jerks 75 / 55 lb
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 29, 2021
Male Clients
1
Michael
Vogl
9:30 AM CrossFit
1 x 20 @ 155 lbs
2
Jay
Griggs
3:30 PM CrossFit
1 x 11 @ 195 lbs
3
Cameron
Shepherd
9:30 AM CrossFit
1 x 6 @ 265 lbs
4
James
Kenney
3:30 PM CrossFit
1 x 8 @ 185 lbs
5
Darren
Reed
12:15 PM CrossFit
1 x 7 @ 175 lbs
6
Ryan
Vogl
9:30 AM CrossFit
1 x 5 @ 235 lbs
7
Bryan
Dunbar
8:30 AM Crossfit
1 x 4 @ 245 lbs
8
sam
beldock
8:30 AM Crossfit
1 x 5 @ 155 lbs
9
Doug
Davis
12:15 PM CrossFit
1 x 3 @ 185 lbs
10
Will
Moston
7:15 AM CrossFit
1 x 5 @ 110 lbs
Female Clients
1
Brooke
Bemis
3:30 PM CrossFit
1 x 7 @ 110 lbs
2
Kristi
White
8:30 AM Crossfit
1 x 5 @ 135 lbs
3
Kathy
Griffiths
8:30 AM Crossfit
1 x 6 @ 105 lbs
4
Kerry
Riefenberg
9:30 AM CrossFit
1 x 5 @ 125 lbs
5
Christina
Griggs
3:30 PM CrossFit
1 x 4 @ 150 lbs
6
Carly
Pearlman
12:15 PM CrossFit
1 x 5 @ 115 lbs
7
courtney
alberts
6:00 AM CrossFit
1 x 4 @ 135 lbs
8
Peri
Vogl
6:00 AM CrossFit
1 x 5 @ 105 lbs
9
Ruthann
Christensen
12:15 PM CrossFit
1 x 6 @ 85 lbs
10
kathy
long
8:30 AM Crossfit
1 x 6 @ 80 lbs
11
Caitlin
Smith
9:30 AM CrossFit
1 x 3 @ 125 lbs
12
jessie
schiavone
8:30 AM Crossfit
1 x 3 @ 95 lbs
13
Shannon
Mahan
4:45 PM CrossFit
1 x 2 @ 115 lbs
14
Teri
Heines
8:30 AM Crossfit
1 x 1 @ 135 lbs
15
Jordan
Dunbar
8:30 AM Crossfit
1 x 0 @ 160 lbs
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