Public Whiteboard

Components

Back Squat

Skill Work

- AT HOME -

Settings

Workout

CrossFit - Sat, Aug 12

Back Squat (- RX -
Back squat:
10-10-7-7-4-4-1-1

- INTERMEDIATE -
Same as RX'd

- BEGINNER -
Back squat:
10-10-7-7-4-4)

Back Squat

Record the heaviest load lifted for 1 rep.

Note loads lifted for all other sets in the comments.

General Warm-up (No Measure)

3 sets:
10 twist and reaches
10 side lunges (5/leg)
5 goblet squats (light)
5 paused goblet squats (light)

Skill Work (Time)

Post-workout:
10 rounds AFAP, alternating with a partner:
10 box jumps (24/30)

Record total time to complete all 100 reps.

Stretching (No Measure)

1 set:
1:00 foam roll glutes/side
1:00 foam roll upper back

- AT HOME - (7 Rounds for reps)

7 sets of :45 of work for reps:
10 DB walking lunges
Max-reps DB front squats (35/50 lb)
- Rest 1:15 between sets.
- Use two DBs

Whiteboard:

Saturday, August 12, 2023

Male Clients

Nigel
Jacobi

CrossFit: 8:30 AM

1 x 1 @ 305 lbs

😎 partnered with will

Colt
Cook

CrossFit: 8:30 AM

1 x 1 @ 300 lbs

Mohamad
Mourtada

CrossFit: 8:30 AM

1 x 1 @ 245 lbs

William
Teichroeb

CrossFit: 8:30 AM

1 x 1 @ 245 lbs

(95, 115, 135, 155, 185, 215, 225, 245)

Martin
Sparkes

CrossFit: 8:30 AM

1 x 1 @ 205 lbs

Female Clients

Rianna
Laboucane

CrossFit: 8:30 AM

1 x 1 @ 175 lbs

Marianne
Walters

CrossFit: 8:30 AM

4 x 2 @ 85 lbs

Started with 45 built up to 85 for last two reps