8/7/19

Laveen CrossFit – CrossFit

The Back Squat:
https://www.youtube.com/watch?v=QmZAiBqPvZw
Dissecting the Squat:(skip to 2:50)(little long)
https://www.youtube.com/watch?v=SbgHegC6lEs
Strength:
A) Focus on controlling the weight, you should have 1 speed for both the descend and ascend portion of the back squat. The weight shouldn’t feel heavy but over the course of the E2MOM it will get heavy, fight for a good position and depth.
B) pick a comfortable and controllable weight.
Metcon:
– Go heavier then you want to on the DB’s and put to test that single arm strength.

Strength

Back Squat (4×8@ 65%)

Every 2 minutes

Dual DB Straight Leg Deadlift (4×8 )

Every 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min Amrap:

-28 double unders

-14 Single arm o.h db lunges(50/40)(7 each side)

RX+:

-Unbroken Dubz(must start from 0 if you trip)

-70/60 Dumbells
Scaled Options

Lunges:

(45/35)(40/30)(35/25)

(any weight o.h step ups to 10-12inch box)

Jump rope:

-8/6 cal bike if jumping hurts