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Components
Team ZEUS
Back Squat
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
17Oct2014 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:30 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):
0 (0/0)
Workout
17Oct2014
Warm-up
Team ZEUS (3 Rounds for time)
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
Stretches: Hip Flexor, T-Spine Smash, Oly Wall Sit
Strength & Skill
Prior to squatting:
** Motor Control- Use the bands around the mid thighs, while performing air squats. This drill is to help find and continue the slight torsion in the hips.
Back Squat (6 Rounds of 3 to 5 reps)
Back Squat
**Focus on FORM & slight TORSION in the hips.
Metcon
Metcon (AMRAP - Rounds and Reps)
17Oct2014
10 Round of High Density Work
Every 1:30 min Complete:
10 x Air Squats
5 x Jump Squats
5 x Pull Ups
10 x Jump Lunge (L/R=1)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 17, 2014
Clients:
Men / Women
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