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Practice: Squat Day

12
Apr

Practice: Squat Day

Alpine CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General:

3 Minute AD/Row

3 Rounds: 5 Sampson ea. Side + 10 Banded Good Mornings + 10 Up-Downs

Specific: Review Barbell Squat Technique

Weightlifting

Back Squat (Base off of 70% 1RM Back Squat)

12 Reps at 50% (of 70% 1RM)

10 Reps at 75%

Max Effort at 100% (of 70% 1RM)

Max Effort at 100% +/- based on 1st ME Set (Allow for 3-4 Minutes b/w sets)

In-Balance Strength

Metcon (No Measure)

3 Rounds for Quality/Control:

8 Landmine Ground to Overhead

60s Wtd. Plank

Lateral Step Up x 10 ea. Leg (Plate Hug Optional)

Cool Down

Hip Mobility

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