Back Squat - Metcon

Monday, January 27, 2025

Westbound CrossFit (Coach Loni)

0900 (9 of us)

Pre-Class Routine

5 minute ankle distraction

WARM UP

25/20 cal bike or row

6 BB front squats

6 hang clean pull shrugs

6 bb overhead trunk rotations

MOVEMENT/MOBILITY

*grab heavy band

:30 band assisted squat on rig, band around hips

8 band resisted good mornings, band on rig

:30 half kneeling banded lat stretch

:10 dead hang + 10 scap pull ups

:10 hold, elbows at 90 degrees

10 kip swings

10 front to back rocks, elbows at 90 degrees

5 kipping pull ups w/ band if needed

:15 active bottom squat

8 squat jumps w/ pulse in bottom

6 back squats

6 back squat trunk rotations

STRENGTH

15:00 to Complete

5 Sets

5 Back Squat @ 72-78%

----2:00 Rest B/t----

I went 135-135-135-145-145 (61% of 235 1RM) playing it safe for Hyrox this weekend

METCON

Health

On a 10:00 Clock,

40/30 Cal Row

40 Ring Rows

25 Hang Power Cleans (75/55#)

25 Front Squats

Max Rep Z-Press (35/25#)

I scaled to 30 calories, 20 HPC at 55#, 20 FS at 55# and had about 90 seconds left for Z-Press.  Finished 16 presses with 25# dumbbells.