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Components
Back Squat
Back Squat
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
Back Squat Escalator - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
10:00 AM CrossFit
Open Gym 11am - 1pm
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):
31 (13/18)
Workout
Back Squat Escalator
Warm-up
Run 200M
15 Wall-facing Squats
5 Burpees
20 Box Step-ups
10 Back Squats, 30% 1RM
5 Burpees
10 Box Jumps
5 Back Squats, 50% 1RM
Pre-WOD mobility:
MBOD (2 min each side)
Suprapatellar smash/floss (2 min each side)
Weightlifting
Back Squat (2-3-5-10)
Back Squat
use the same weight across all sets
Back Squat (2-3-5-10)
Back Squat
use the same weight across all sets
Post-WOD Recovery
Saddle stretch (3 min hold)
Adductor stretch (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 30, 2019
Male Clients
1
Bruce
Fritz
4:30 PM CrossFit
1 x 10 @ 225 lbs
1
Harry
Stein
4:30 PM CrossFit
1 x 10 @ 225 lbs
2
Brian
Stolle
10:00 AM CrossFit
1 x 10 @ 205 lbs
went down to 185
2
Robbie
Kight
10:00 AM CrossFit
1 x 10 @ 205 lbs
3
Hazen
Arnold
Open Gym 11am - 1pm
1 x 10 @ 200 lbs
4
Justin
Callas
4:30 PM CrossFit
1 x 10 @ 185 lbs
4
Mike
Harkema
6:00 AM CrossFit
1 x 10 @ 185 lbs
4
Patrick
Burke
4:30 PM CrossFit
1 x 10 @ 185 lbs
5
Private
4:30 PM CrossFit
1 x 10 @ 165 lbs
5
Ryan
Sirmons
6:30 PM CrossFit
1 x 10 @ 165 lbs
5
Wes
Stinchcomb
CrossFit: 5:00 AM
1 x 10 @ 165 lbs
6
Bradd
Gott
CrossFit: 5:00 AM
1 x 10 @ 155 lbs
7
Nick
Vucci
6:00 AM CrossFit
1 x 5 @ 165 lbs
Female Clients
1
Irish
Sirmons
4:30 PM CrossFit
1 x 10 @ 165 lbs
2
Jessica
Davis
4:30 PM CrossFit
1 x 10 @ 125 lbs
2
Jessie-Lee
Nichols
5:30 PM CrossFit
1 x 10 @ 125 lbs
3
Liz
Gilbert
Open Gym 11am - 1pm
1 x 10 @ 115 lbs
3
Michelle
Whitten
4:30 PM CrossFit
1 x 10 @ 115 lbs
3
Tracy
Giuffreda
4:30 PM CrossFit
1 x 10 @ 115 lbs
4
Leesa
Fritz
4:30 PM CrossFit
1 x 10 @ 105 lbs
5
Brittany
Brooks
10:00 AM CrossFit
1 x 10 @ 95 lbs
5
Tiffany
Batson
5:30 PM CrossFit
1 x 10 @ 95 lbs
6
Elese
Kyle
10:00 AM CrossFit
1 x 10 @ 85 lbs
6
Kelley
Wallace
CrossFit: 5:00 AM
1 x 10 @ 85 lbs
7
Anna
Postles
6:00 AM CrossFit
1 x 10 @ 75 lbs
8
Kaylen
Karnes
6:30 PM CrossFit
1 x 20 @ 65 lbs
8
Erin
Stolle
6:30 PM CrossFit
1 x 10 @ 65 lbs
8
Lori
Lytle
5:30 PM CrossFit
1 x 10 @ 65 lbs
Focus was getting to parallel, not weight
9
Jill
Fisher
6:30 PM CrossFit
1 x 10 @ 55 lbs
10
Gini
Laszewski
10:00 AM CrossFit
1 x 10 @ 40 lbs
11
Josie
Skeans
4:30 PM CrossFit
1 x 10 @ 35 lbs
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