Back Squat Archives – CrossFit Elizabethtown

January 5, 2020ByAdminInCrossFit

CrossFit WOD 1/6/20

Warm-up Squat and twist Elevate the heels using plates high lift, medium lift, and floor level.3 each arm Air squat Shoulder press Deadlift Back squat The CrossFit Total (Total Weight) Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)

December 22, 2019ByAdminInCrossFit

CrossFit WOD 12/23/19

Warm-up Hydrants Superman hold 90s Spanish squat Weight assisted ankle stretch Banded squat Backsquat prep 1/4 1/2 Full Metcon (11 Rounds for weight) Row 750m Back squat every 2m *Round 1 2×15 Round 2 3×10 Round 3 3×5 Round 4 3×1 **Build every round. ***The intent of the row is to provide blood flood and...

December 15, 2019ByAdminInCrossFit

CrossFit WOD 12/16/19

Warm-up Jumping jacks Plyo circuit Banded hydrants Banded split squats (off rig) Pick three. Different heights to raise your heels. High, medium, floor. Squat and twist x3 each arm Then Squat x10 @ each height Snatch from hip Practice transitions Box jump over prep Back Squat (3×5) *Across **If you have been present for the...

December 8, 2019ByAdminInCrossFit

CrossFit WOD 12/9/19

Warm-up Banded hydrants Banded split squats (off rig) Pick three. Different heights to raise your heels. High, medium, floor. Squat and twist x3 each arm Then Squat x10 @ each height Metcon prep Demo three positions and purpose. Practice 3.2.1.Go! Back Squat (5×5) *Across **If you have been present for the past several weeks of...

December 1, 2019ByAdminInCrossFit

CrossFit WOD 12/2/19

Warm-up Wall sits Dead bugs Spanish Squats Banded squats Back squat prep 1/4 1/2 Full Metcon prep: Demo movements Explain flow 3.2.1. Go! Pause Back Squat (3×1) *Increase weight each set **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the...

November 24, 2019ByAdminInCrossFit

CrossFit WOD 11/25/19

Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Waiter squats (DB) Back squat prep 1/4 1/2 Full Metcon prep: Demo movements Explain flow 3.2.1. Go! Pause Back Squat (3×1) *Increase weight each set **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the weight. Make it challenging, but...

November 17, 2019ByAdminInCrossFit

CrossFit WOD 11/18/19

Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Standing Bar MU (band;This is for demonstration and understanding of the literal demands of the movements. Static hollow arch Dynamic hollow arch Jumping approach Pull-up Chest to bar Bar MU attempts Pause Back Squat (5×1) *Keep weights across. Increase...

November 10, 2019ByAdminInCrossFit

CrossFit WOD 11/11/19

Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Pause Back Squat (5×1) *Keep weights across. Increase weight from last week. **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority. ****Increase weight...

November 3, 2019ByAdminInCrossFit

CrossFit WOD 11/04/19

Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Metcon prep “Thumbs back” on KB work Build to starting weight 3.2.1.Go! Pause Back Squat (3×3 Across) *Keep weights across. Increase weight from last week. **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect...

October 27, 2019ByAdminInCrossFit

CrossFit WOD 10/28/19

Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Metcon prep Strict pull-up demo and scaling GHD demo and trial Pause Back Squat (3×3 Across) *Keep weights across. Increase weight from last week. **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the...

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