PERFORMANCE

Warm-Up.

Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Three sets, not for time, of:
Assault Bike x 15/12 calories
Barbell Back Squats x 10 reps
Bear Crawl x 20 steps forward + 20 steps reverse

Then…

A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-3: 8 reps @ 65-70%
*Sets 4-5: 4 reps @ 75-80%

FYI – This is Week 1 of an 8-week squatting progression.

B.
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

Compare results to March 30, 2020.

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
150-Foot Out and Back Run at 70% effort
60 Seconds of Alternating Deep Lunge Mountain Climbers
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Alternating Pigeon Pulses
30 Seconds of Alternating Cossack Squats
30 Seconds of Russian Baby Makers
Rest 30 seconds

When the running clock reaches 15:00, perform the following…

Complete as many reps as possible in 60 seconds of:
150-Foot Out and Back Run
Max Reps of Squats* in the Remaining Time
Rest 60 seconds and repeat for a total of TEN sets.

*For the squats, pick any variation you would like (i.e. Goblet, Air, Front, Overhead, etc.) and use that variation for all 10 sets.

When the running clock reaches 40:00, perform the following…

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 30 Seconds of Band Pull-Aparts
Station 2: 30 Seconds of Bent-Over Rows
Station 3: 30 Seconds of Hollow Hold

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

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Solomon Granillo
Solomon Granillo
September 14, 2020 8:53 pm

1. [email protected], [email protected]
2. 15:53. Totally should have game planned but it was nice to just start the clock and not think. Totally blew up on the T2B. 23 for the first set at 50 and then boom! Haha

Rafael Barros
Rafael Barros
September 14, 2020 8:47 pm

A: 225 x 8
275×4
B: 16:30

Mike Slagle
Mike Slagle
September 14, 2020 5:49 pm

I only had time for A today.

215×8
255×4
For the prescribed sets.

Janelle Winston
Janelle Winston
September 14, 2020 5:26 pm

A. 145, 155, 155, 165, 175 – wasn’t quite 80% but I was wrecked from 22 rounds of Cindy yesterday.

B. This wasn’t really for time as I was so tired. But didn’t want to skip another wall ball work out because I detest them.

15:16.
Wall balls were in sets of 10, a bunch of TTB were in sets of 5. But a lot were singles.

Logan Harris
Logan Harris
September 14, 2020 5:07 pm

A. 320# for 4
B. 13:37 with subs. TTB are terrible and I normally cheat a lot with my swing, so slowing down to strict to work my lower abs. 50, 33, 17 WBs with 30#; 30, 20, 10 strict TTB.

Amber Wilkie
Amber Wilkie
September 14, 2020 2:59 pm

A. Based off 235#
Set 1-3: 8 @ 155#
Set 4-5: 4 @ 175#

B. 15:40 Scaled (I wasn’t feeling the 75 T2B today)
75 wb
50 knee raises
50 wb
25 knee raises
25 wb

In March I did this same scaling but was just getting back into crossfit after having the baby. My March time was 21:50. I really wanted to do T2B this time but just couldn’t get into it today…. next time.

Anika Tipton
Anika Tipton
September 14, 2020 1:42 pm

A. 8×140#/8×145/8×150/4×160/4×170
B. 16:00

Christopher Capozzi
Christopher Capozzi
September 14, 2020 1:18 pm

A)
135 x 8
155 x 8
165 x 8
185 x 4
195 x 4

B)

21:12
Subbed 45# barbell thrusters for 20# wall balls

75 Thrusters = 25/10’s
50 TTB = 10 / 10 / 5’s – lost kip around 30
50 Thrusters = 10’s
25 TTB = 10 / 5’s – lost kip on 17
25 Thrusters = 10 / 5 / 10

Last edited 14 days ago by Christopher Capozzi
Oli
Oli
September 14, 2020 10:29 am

This was one of the best warm up routines i’ve ever done for back squatting. Felt so stable under the bar, thank you!

Jeremy Hammock
Jeremy Hammock
September 14, 2020 9:01 am

Emom 2:15 back squat
8-135 8-185 8-205 5-225 5-245

20lb ball 10’
75 wbs
50 Tyn
50 wbs
25 ttb
25 wbs

11:54

Candy Olkey
Candy Olkey
September 14, 2020 8:43 am

Great WU + 10 Min Nasal Breathing Row (also not lifting the heels – makes for a VERY SHORT pull) – 2097m / 118 cal A. E3M for 15 Back Squat based off 180# 120# x 8, 125×8, 130×8, 135×4, 145×4 (felt like I should have started a little heavier…but these weights were almost spot on to the prescribed %) B. For Time – 14:50 RX 75 Wall Ball Shots @ 14# to 9′ (15/10/10/10/10/10/10) 50 T2B – 13/17/10/6/4 (done on the big rig…only the first 13 kipping) 50 WB shots – 20/12/13/5 25 T2B – 17/8 25 WB shots… Read more »

Anika Tipton
Anika Tipton
September 14, 2020 2:01 pm
Reply to  Candy Olkey

Great work Candy!

Adam Kubo
Adam Kubo
September 14, 2020 8:40 am

A. 195-200-205-225-230

B. 16:57