Wednesday, June 19, 2019

Tempo Back Squat - Partner Metcon

Wednesday, June 19, 2019

Crossfit Golden - Lacey/Janet

1200 ~ 12 of us

Warm Up

reverse hyper - 8@45 and 8@90#

1 min each

foam roll quads
foam roll adductors
foam roll calves
squat hold with 15# plate
banded kickouts
banded clammy glute bridges
plank push-ups
banded side steps
banded tempo squats
squat presses

empty barbell
5 back squat
5 tempo back squat
build to starting weight


Every 3 minutes, for 15 minutes (5 sets):
Back Squat (3 reps @ 32X1)
Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.

I went 55, 60, 65, 70, 75kg (165#) and felt pretty smooth.  I could have gone heavier


In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)

I partnered with Jim and scaled my rounds to 14# med ball, kipping leg raises, and 20" burpee box jump overs.  I was finishing rounds between 1:30 and 1:45 and together we finished in 17:53.

Box Jump Overs

For kicks, I tried box jump overs and was able to land 20" and 24" for 5 reps each.  I finished with 3 box jumps to 30"

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