Back Squat Archives – CrossFit Elizabethtown

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...

October 20, 2019ByAdminInCrossFit

CrossFit WOD 10/21/19

Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Metcon prep: Rope climb Jump and hang Knee tucks Tuck and hook Rope climb. 3.2.1.Go! Pause Back Squat (3×3 Across) *Keep weights across. **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the weight....

September 29, 2019ByAdminInCrossFit

CrossFit WOD 9/30/19

Warm-up Single arm Barn door Candle stick hold x10 Candle Stick Squat x10 each arm Back Squat Prep: Half Squat Squat Tempo practice Metcon Prep: KB Squat Clean- Front Rack Front Squat Clean Squat Clean Plyo Push-up demo and practice Back Squat (5×5) *Across **Spend 10m finding working weight. ***Slow tempo on the decent. Pay...

August 22, 2019ByAdminInCrossFit

CrossFit WOD 8/23/19

Warm-up Banded side steps Banded squats Back Squat Prep: Pause Back squat (coaches pace) Metcon Prep: Row 250/200m Box jump x5 Row 250/200m Lateral Box jump x5 (each side) Row 250/200m Bounding (pvc) Row 250/200m Box Jump overs. Pause Back Squat (5×2) *Across **This is the final week. Cherish these reps and learn some lasting...

August 15, 2019ByAdminInCrossFit

CrossFit WOD 8/16/19

Warm-up Banded side steps Banded squats Metcon Prep: Ring rows/pull-up negatives/pull-ups/MU 3.2.1.Go! Pause Back Squat (5×4) *Across **Have fun. This is week three and the weights should be getting heavy. ***Move with focus and precision. Metcon (AMRAP – Reps) Back Squat Strict Pull-up/MU 1-2-3-4-5-6-7-8——- Amrap 12 *Barbell should be a good reflection of your overall...

August 7, 2019ByAdminInCrossFit

CrossFit WOD 8/8/19

Warm-up Banded Side Step Banded Squat Air Squat (Normal;Wide;Close;Normal) Pause Back Squat (3×6) *Across **Increase weight from previous weeks. ***Challenge the position, but remain impeccable in your movement. Metcon (No Measure) Elevated split squat (DB/KB;Hanging) 3×10 Sumo RDL (Across) 3×10 Step-ups Hip Thrust 3×10

August 1, 2019ByAdminInCrossFit

CrossFit WOD 8/2/19

Warm-up Banded Side Step banded Squat Back Squat Prep w/Bar Metcon Prep: Rehearse rotation Back Squat (3×8) *Across **Pause each rep ***Move with precision. ****2m rest between each set. Metcon (5 Rounds for time) Bike 15/12 Cal Run 200m w/medball as fast as you can 5 rounds *Maxium output on the bike. Less than 25Sec...

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