Squat Waves!

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds. . .

0:20 Inchworm

0:20 Updog to Downdog

0:20 Glute Bridges

0:20 Single Leg Glute Bridges

0:20 Toe Touches

EMPTY BARBELL

10 Good Mornings (0:05 tempo)

[Coach: neutral spine; open chest]

10 Scap Retractions

10 Stiff Legged Deadlifts (0:05 tempo)

[Coach: returning the bar to the floor push hips back]

10 Mini Kip Swings

10 Eccentric Deadlifts (0:05 tempo)

[Coach: returning the bar to the floor push hips back THEN bend knees]

5 Knee to Chest

LIGHTWEIGHT BARBELL

10 Deadlifts

[Coach: bar stays in contact with body the whole time]

5 Toes to Bar

[Coach: snap feet down quick after toes touch the bar]

MODERATE WEIGHT BARBELL

10 Deadlifts

[Coach: bar stays in contact with body the whole time]

5 Toes to Bar

Metcon

Metcon (Time)

For Time:

1-10 Toes to Bar

10-1 Deadlifts (225/155)
12-15Min

Weightlifting

Back Squat (Record reps last round)

Back Squat for load:

#1: 5 reps @ 65% 1RM

#2: 5 reps @ 73% 1RM

#3: 5 reps @ 78% 1RM

#4: 5 reps @ 78% 1RM

#5: 5 reps @ 78% 1RM

#6: 5+ (Max reps @ 78% 1RM)

Extra Credit

GoWod

15 min romwod or gowod

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