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Components

Back Squat

"Skybreaker"

[Skybreaker: Levels]

Optional Accessories

Settings

Workout

CrossFit - Mon, Dec 30

Back Squat (Every 2:30 x 4 Sets
Set 1: 10 @ 60%
Set 2: 10 @ 65%
Set 3: 8 @ 70%
Set 4: 8 @ 70%)

Back Squat

"Skybreaker" (Time)

For Time:

5 Rounds

7 Burpee Pull-Ups

15 Front Squats

50 Double Unders

Barbell 115/75lb, 52/34kg

Time Domain + Time Cap:

Time Domain: 12-15 Minutes
Time Cap: 17 Minutes

Stimulus: Leg Stamina / Classic CrossFit Triplet

RPE: 8/10 – Hard, pushing close to threshold, but sustainable across 5 rounds.

Primary Objective: Maintain consistent pacing across all rounds—avoid redlining too early.
Secondary Objective: Aim to perform front squats in 1-2 sets and minimize rest between transitions

[Skybreaker: Levels] (Time)

Level 2
For Time:
5 Rounds
5 Burpee Pull-Ups
15 Front Squats
35 Double Unders

Barbell 95/65lb, 43/30kg

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Level 1:
For Time:
5 Rounds
5 Burpee Jumping Pull-Ups
15 Goblet Squats
50 Single Unders

Kettlebell: 44/26lb, 20/12kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

For Quality:

4 Sets

:30 Plank, Heavy Weight

-:15 rest-

:30 Plank, Moderate Heavy Weighted

-:15 rest-

:30 /:30 Side Plank

-rest 1:00 b/t sets-

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

Whiteboard:

Monday, December 30, 2024

Male Clients

Max
Peterson

5:30 AM CrossFit

2 x 8 @ 265 lbs

Adam
Richter

6:30 AM CrossFit

2 x 8 @ 215 lbs

Built to 215

Thomas
Fischer

6:30 AM CrossFit

2 x 8 @ 215 lbs

1x10 @ 185# | 1x10 @ 205# | 2x8 @ 215#

Fred
Peterson

5:30 AM CrossFit

2 x 8 @ 195 lbs

Nicholas
Cooper

6:30 AM CrossFit

1 x 8 @ 275 lbs

235, 245, 255, 275

Female Clients

Lauren
McFarland

6:30 AM CrossFit

2 x 8 @ 135 lbs