Box Squat - Metcon

Friday, July 22, 2022

Home Gym

1800

Warm-up

2 ROUNDS

10 Alt. Step Ups

:30 Tuck Hold

5 Bootstrappers

10 Glute Bridge Ups

INTO …

2 ROUNDS

10 Box Jumps w/Step Down

10 Straddle Sit-Ups

5 Box Air Squats

10/10 Single Leg Glute Bridge Ups

Strength

Metcon (Weight)

3 SETS

10 Box Squats*

-Rest 1:00-

15 Feet Elevated Glute Bridge-Ups

-Rest 1:30 b/t Sets-

*Back Squat to Box sitting to parallel or slightly above. Start Moderate and Build Heavier than Last Week.

Week 3 of 9 (Score is Weight)

I used 135# again and did not feel comfortable going heavier than last week (14" EliteFTS Squat Box).  I did the feet elevated glute bridge using my Amazon Basics step (9")

Workout

Metcon (AMRAP - Reps)

EMOM x 12 MINUTES

MIN 1 - :45 Max Back Squats (135/95)

MIN 2 - :45 Max Box Jumps (24/20)

MIN 3 - :45 Max Sit-Ups

(Score is Total Reps)

This was as tough as I expected.  I scaled to 95# back squats.

I was shooting for consistent reps and managed 12 squats - 8 box jumps (24") - 15 abmat sit-ups each round.  Total Score = 140 Reps.  I was "done" at between 37 and 42 seconds per round and basically managing my time to allow at least 15 seconds rest.

Programming was from CFG.

I worked out in the basement and busted out the gymnastics mat, Amazon basics step, squat box and my new toy the Quicklee collars which 100% kick ass.  I used my beater bar and the MD USA clock using the count up timer and the fight gone bad feature.