Back Squat Archives – CrossFit Elizabethtown

July 20, 2021ByAdminInCrossFit

Wednesday, July 21st 2021

CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General Row 150m 25′ samson stretch lunges Row 200m 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility 90/90 hip rotations 12 rotations (6/6) https://youtu.be/dMsXx_Qqpj0 C. Specific 3 sets 6/6 bulgarian split squats 8/8 single leg glute bridges 1 Back squat + 5 Sec hold + 1 Back squat...

July 6, 2021ByAdminInCrossFit

Wednesday, July 7th 2021

CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2min Row 10 Wall balls 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility 90/90 hip rotations 60sec C. Specific 1 set 7/7 single leg glute bridge 4 jumping squat with empty bar @3sec down 3 Tall Box jumps Weightlifting A: Metcon (Weight) EMOM 9minutes Alternate between:...

June 6, 2021ByAdminInCrossFit

CrossFit WOD 6/7/21

Warm-up Calf Stretches Hold bottom of squat 1 minute 10 Pass Throughs 10 Sots Press Squat Therapy OH Squat technique Overhead Squat (5-5-5) Deload 40% 50% 60% Use 90% of last weeks heaviest lift to establish working weights Metcon (Time) 3 RFT 15 Back Squats from Floor 500m Row 15 Deadlifts

March 16, 2021ByAdminInCrossFit

CrossFit WOD 3/17/2021

Press (5@45% – 5@55% – 5@65% – 5@75% – 5+@85%) *Utilize your heavy single from last Thursday (3/11/2021). Take 90% of that number, then utilize that to formulate your numbers based on the prescribed percentages. Metcon (AMRAP – Rounds) AMRAP 10 10 cal bike 10 push press 10 back squat F/M: 65lb/95lb

February 28, 2021ByAdminInCrossFit

CrossFit WOD 3/1/2021

Warm-up (No Measure) Pre-Back Squat: single-under x 100 pause goblet squat x 5 pause hip bridge x 5 jump squat x 10 * Complete 2 sets ** Rest 20-30 seconds between each movement Back Squat (5@40% – 5@50% – 5@60%) *This is a deload week. Don’t neglect attention to detail because the weight is relatively...

February 21, 2021ByAdminInCrossFit

CrossFit WOD 2/22/2021

Back Squat (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (Time) For Time: 1 shuttle sprint 5 power clean (135/95) 2 shuttle sprints 3 power clean (155/105) 3 shuttle sprints 1 power clean (175/115) Rest 3 Minutes 1 shuttle sprint 3 power clean (185/135) 2 shuttle sprint 2 power clean (205/155) 3 shuttle...

February 14, 2021ByAdminInCrossFit

CrossFit WOD 2/15/2021

Warm-up (No Measure) Complete 2 sets: 20 sec bottom squat hold rest 20 sec forearm plank rest squat jump x 10 rest plank to pike x 10 rest = 20 sec Back Squat (3@70% – 3@80% – 3+@90%) *Utilize wave 2 “90%” Lane (5 Rounds for reps) 5 Rounds for Max Reps of: ¾ bodyweight...

February 7, 2021ByAdminInCrossFit

CrossFit WOD 2/8/2021

Hip Mobility (No Measure) Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep) Hip External Rotation Lift Overs x 15 Reps Standing Hip CARs x 5 on each side Band External Rotation + Frog Pump Combo x 30 Reps Back Squat (5@65% – 5@75% x 5@85%) The...

January 31, 2021ByAdminInCrossFit

CrossFit WOD 2/1/2021

January 24, 2021ByAdminInCrossFit

CrossFit WOD 1/25/2021

Hip Warm-Up (No Measure) Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep) Hip External Rotation Lift Overs x 15 Reps Standing Hip CARs x 5 on each side Band External Rotation + Frog Pump Combo x 30 Reps Back Squat (3@70% – 3@80% – 3+@90%) Metcon...

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