Back Squat Pyramid

26.2 CrossFit – CrossFit

**“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”**

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Back Squat (6-4-2-2-2-4-6)

Record sets of 2

For today, instruct your athletes to make a lift every 3:00.

* It helps to set an overall time, so we don’t have athletes resting longer than is appropriate. We recommend setting a clock for 21:00 for the workout/main sets and letting your athletes know they have 21:00 to complete all working sets. This would allow for a lift every 3:00.

* If members are sharing equipment, a 25:00 clock may be more realistic.

Metcon

On The Nose (Time)

1 Round For Time:

400m Run

50 Air Squats

40 AbMat Sit-ups

(6:00 CAP)

Extra Credit

Jet Setting (LT) (Time)

3X1 Mile at moderate pace w 1 Min rest between reps

try to run by feel and make the same time and distance each attempt

Rest 5 Min

5x 60M sprints with 240 recovery jog between efforts plus additional 30 sec rest between reps

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