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TODAYWESQUATINHELL

21
Sep

TODAYWESQUATINHELL

J5 CrossFit – CrossFit

today is a 1 rep max back squat ladys and gents. so thats excactly what we shall do. take the entire class to est. think big and lift big.

“Victory is in having done your best. If you’ve done your best, you’ve won.”
Bill Bowerman

Warm-up

squat prep

Mobility

BANDED MOVEMENTS HOLD FOR 2 MIN EA

HIP STRETCH

ANKLE STRETCH

HAMSTRING

Back Squat (5/3/2/1/1/1/1/1 EX)

FIND YOUR 1 REP MAX BACK SQUAT

REP SCHEMES WILL VARY PER ATHLETE. STAY AWAY FROM VOLUME. IF YOU ARE A 1 REP OR 2 REP LIFTER THAN STAY THEY. TAKE YOUR TIME AND REST 2/3 MIN IN BETWEEN EACH LIFT. IF POSSIBLE GET YOUR HEAVY LIFT RECORDED FOR VARIOUS REASONS

( COACHING,RECORD,FUTURE)

IF YOU NEED A SPOTTER PLEASE ASK

Extra Credit

3 X 5 OVERHEAD SQUATS WITH 1 SEC HOLD. STICK WITH MODERATE WEIGHT

FOR TIME

ROW 50 CAL

30 GHD SITUPS

20 BACK SQUATS 185/135

10 MIN LOWER BODY MOBILITY WITH ROLLER