Monday, July 8, 2019

Tempo Back Squat - Metcon

Monday, July 8, 2019

Crossfit Golden - Lacey/Paige

1200 - 14 of us

Warm Up

3 rounds of
250 m row
10 quad/hamstring stretch
10 mountain climber circles each direction
10 segmented glute bridges
10 tempo goblet squats (30X1)


Take 10 minutes to build do 85% or more of your 1-RM Back Squat,

and then… Every 3 minutes, for 9 minutes (3 sets):
Back Squat (2-3 reps @ 30X1)

I worked up from 20, 40, 50 to 55 kg and started sets at 60 kg.  I was able to do 3 reps each time and felt good about the tempo.  This is 60% of my 1RM


Metcon (AMRAP - Reps)

Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs) RX+ (185/125lbs)
Rest 2 minutes between sets, and complete a total of three sets.

I was able to do the 250m in about a minute and Coach Lacey recommended Front Squats as my back was still 80-90%.  This was a good mod and and I managed 6 front squats each round for 18 total.

I finished with 2 sets of reverse hypers at 90# and a little sarco freeze.  My back feels fine, but it was tight at the end range of motion.

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