Back Squat - Metcon

Monday, January 20, 2025

Westbound CrossFit (Coach Loni)

1200 (15 of us)

WARM UP

AMRAP 4

7/5 Cal row

10 WB bear hug forward lunges

10 PVC passthroughs

5 ring rows + 5 push ups

MOVEMENT/MOBILITY

*grab mini squat band

10/10 banded side steps

8/8 side plank clamshells

*band around feet

6/6 donkey kicks

6/6 fire hydrants

8 bootstrap squats w/ twist

*grab PVC

8 PVC good morning trunk twists

8 bottom squat PVC front rack sots press

:10 Ring support hold + :10 ring dip hold

3 eccentric low ring muscle up transitions

3 low ring transitions

10 kip swings on rings/bar

5 big kip swings w/ hip pop + pull down/pull back

STRENGTH

Complete in 13:00

5 Sets

4 Back Squat @ 72-78%

----2 min Rest B/t----

Back Squat

1 x 4

I worked out with Chris and did 5x4x155.  Christ worked up to 185 (and he has had his lift hip replaced).

METCON

Health

AMRAP - 6

15 Wall Balls (10/8#) to (10/9')

12/9 Cal Row OR Bike

4 Banded Ring Dips (Black Band) OR 6 Push Ups

----2:00 Rest----

Repeat (Pick Up Where You Left Off)

RX+

AMRAP - 6

15 Wall Balls (20/14#) to (10/9')

15/12 Cal Row OR Bike

4 Ring Muscle Ups

----2:00 Rest----

Repeat (Pick Up Where You Left Off)

I used a 14# wall ball, Assault Bike 9 calories per round, and did 6 push-ups per round

First 6 minutes - 2 Rounds + 13 Wall Ball Shots

Second 6 minutes - 2 Rounds + 2 Wall Ball Shots

This felt good and was a nice primer for Hyrox.