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Components
Back Squat
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
Monday CrossFit TW18 Staines 15/07/2019 - CrossFit Staines
Class
(All)
6:00am CrossFit
7:00am CrossFit
9:30am CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (16/18)
Workout
Monday CrossFit TW18 Staines 15/07/2019
5min Brief...
ATHLETE GOAL...
Strength...
Maintain proper positioning while controlling the slower tempo in the Back Squats...
Workout...
Drop the hammer and crush each set with a steady, fast pace...looking for about 1:00 worth of rest b/t efforts.
TOTAL TIME...
30min
Warm-up
6min Tabata...3 Rounds
20s On 10s Off
Assault bike
Air Squats
Alt Lunges
Squat Hold
5min Movement Prep...
5 Slow Tempo Back Squats (5051)
- Braced core
- Hips pathway
5 Slow Tempo Back Squats with a pause at the bottom (3531)
- 5s hold at the bottom
- Full range of movement
5 Back Squats (30X1)
- Same tempo as workout
- Chest Up
- Fast Up
Strength
15min: Back Squat (5 sets of 3 reps @ 65-75%)
Back Squat
Tempo- 30X1
5min - Build Weight
10min - Every 2min Lift
*Week 3 of squat cycle. Same loading or slightly heavier than previous week. Note the slower tempo.
Workout
15min: Metcon (No Measure)
E5MOM - 3 Rounds
12 Burpee Over Bar
12 UB Front Squat
400m Run
60/45-50/35-40/25
*Rest the remainder of the time until 5:00 then start the next set.
_____________________
SCALING
REPS, LOADING, VOLUME...
Reps...
1min of rest before the next set.
Scale the reps down on the Front Squats or Burpees first, then think about scaling the distance on the run.
Loading...
Unbroken on the FS is the goal so let’s find a weight that will challenge athletes but allow them to finish the reps under 1:00
MOVEMENT ADJUSTMENTS...
Back Squats -- Deadlifts
Front Squats -- DB Front Squats
Run -- Row 500m or a 2:00 effort Row/Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, 15, July 2019
Male Clients
1
Ady
Griffith
6:30pm CrossFit
5 x 3 @ 115 kg
1
Louis
Hill
6:30pm CrossFit
5 x 3 @ 115 kg
2
Colby
Ellis
6:30pm CrossFit
5 x 3 @ 110 kg
3
Connor
Vickers
6:30pm CrossFit
5 x 3 @ 105 kg
3
Phil
Langley
6:30pm CrossFit
5 x 3 @ 105 kg
4
Ben
Murtagh
6:30pm CrossFit
5 x 3 @ 100 kg
4
Chris
Topping
7:00am CrossFit
5 x 3 @ 100 kg
4
Daniel
Tate
7:00am CrossFit
5 x 3 @ 100 kg
4
Drax
Stan
5:30pm CrossFit
5 x 3 @ 100 kg
5
Daniel
Reilly
5:30pm CrossFit
5 x 3 @ 90 kg
5
Luke
Tweddell
6:30pm CrossFit
5 x 3 @ 90 kg
6
Bill
Allis
6:30pm CrossFit
5 x 3 @ 86 kg
7
Chris
Baiden
7:30pm CrossFit
5 x 3 @ 65 kg
8
Rafael
Orta
6:30pm CrossFit
5 x 3 @ 55 kg
9
Alexander
Whisker
6:30pm CrossFit
5 x 3 @ 35 kg
10
Matt
Chard
7:00am CrossFit
2 x 3 @ 140 kg
1x120kg 1x130kg 1x135kg
Female Clients
1
Tammy
Heydenrych
7:30pm CrossFit
5 x 3 @ 80 kg
2
Adele
Langley
5:30pm CrossFit
5 x 3 @ 65 kg
2
franciele
costa
7:30pm CrossFit
5 x 3 @ 65 kg
2
Mary
Baiden
7:30pm CrossFit
5 x 3 @ 65 kg
2
Regina
Cunha
7:30pm CrossFit
5 x 3 @ 65 kg
3
Deborah
Tate
9:30am CrossFit
5 x 3 @ 57.5 kg
4
Judit
De nova
9:30am CrossFit
5 x 3 @ 55 kg
4
Lorna
Butchers
6:30pm CrossFit
5 x 3 @ 55 kg
4
Rebecca
Hodges
7:30pm CrossFit
5 x 3 @ 55 kg
5
Zoe
Kier
5:30pm CrossFit
5 x 3 @ 50 kg
6
Hollie
Blake
5:30pm CrossFit
5 x 3 @ 45 kg
6
Jeanette
Adams
6:30pm CrossFit
5 x 3 @ 45 kg
7
Veronica
Wells
6:00am CrossFit
5 x 3 @ 42.5 kg
8
Szonya
Durant
6:30pm CrossFit
5 x 3 @ 40 kg
9
Ellie
Reilly
5:30pm CrossFit
5 x 3 @ 22.5 kg
9
Meeta
Walia
5:30pm CrossFit
5 x 3 @ 22.5 kg
10
Katie
McDonnell
7:30pm CrossFit
5 x 12 @ 12.5 kg
11
Tash
Masterman
5:30pm CrossFit
2 x 3 @ 65 kg
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