Back Squat - Conditioning

Thursday, February 12, 2026

Westbound CrossFit - Coach Matt

1630

Warm Up

Run

Air squat - narrow/wide/normal

Plank hold

Kipping warm up

Wall ball warm up

Strength

Back Squat

10 x 3 (speed squats)

Approximately 1-1:30 rest between sets. 

I stayed conservative on these and did all 10 sets at 95# (about 40% of 1RM)

Conditioning

5 rounds for time. 

18 Wallball (20/14lb.) (10/9ft.)

50ft. Walking lunge (no weight)

15 T2B

1:00 rest

Goal: Sub 15:00 (around 2:00 for working time)

Cap: 18:00

I scaled to 12 wall ball (10lb), 50 ft walking lunges, and 10 kipping leg raises.  I moved well and finished in 12:36.

Round 1 - 1:36

Round 2 - 1:47

Round 3 - 1:44

Round 4 - 1:53

Round 5 - 1:46