CrossFit Main – strength: E2 min x 10 (6 BS sets) odd min: back squat even min: 3-5 jump TALL land tall box jumps 0: 5x back squat @35% 5x box jumps 2: 5x BS @ 45% 5x BJ 4: 5x BS @ 55% 5x BJ 6: 5x BS @ 65% 5x BJ 8: 5x […]
Thursday April 20, 2023 Read More »
A. Back Squat 5-5-3-2-2 B. 3 sets not for time: 5 strict pull-up 5 strict toes-bar + eccentric lowering10 pushups
Tuesday, March 19, 2019 Read More »
A. E3min x 15 min (5 sets):5 Back squats @75% B. 3 sets NOT for time: 10 double KB front rack reverse lunges 5-10 strict pullups- unbroken
Monday, March 4, 2019 Read More »
CrossFit A. Squat prep/warmup B. E3min x 15 min: 5 back squats @ 75% of last weeks 3RM C. Alternating EMOM couch stretch x 6min (3 min each side) Longevity Back Squat 3-3-3-2-2-1-1-1 reps pick loads that allow you to attempt to set a PR in later sets QuickFit For time: 400m Run 40 Goblet
CrossFit: Tabata Back Squats (from floor) rest 1 min Tabata Hollow Hold rest 1 min Tabata Row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Longevity: Tabata Squats rest 1 min Tabata situps/hollow hold rest 1 min Tabata Row QuickFit: 3 Rounds for time: 30 Russian
Hoosier CrossFit Overhead Squat 1-1-1-1-1 reps Front Squat 1-1-1-1-1 reps Back Squat 1-1-1-1-1 reps QuickFit In teams of 2, partners alternate as needed to complete: AMRAP 10 Min: 10 burpee box jump or step-overs 10 alternating single-arm dumbbell snatches
Hoosier CrossFit A. Back Squat 3-3-3-3-3 reps *lift every 3 min, for 15 min total B.Tabata straight leg situps: :20 on x :10 off x 8 QuickFit 5 Rounds: Row 200m 10 air squats
CF: level 3: building each set from ~70-90+% for a 3rm. Back squat 3-3-3-3-3 reps Level 2: after warming up build to ~70-75% and stay at that weight across. Back squat 3-3-3-3-3 reps Level 1: use light to moderate loads getting comfortable with correct breathing and positions with load on the back rack. Back squat
A. Three sets of: Back Squat x 4-6 reps (increasing each set between 60-80%) Rest 45 seconds Ring Rows x 8-12 reps (band pull aparts for those doing level 1 in part B) Rest 45 seconds Walking Lunges with Dumbbells x 20 steps (total) B. Complete as many rounds and reps as possible in 10
