Thursday Gettin Fit at CrossFit


3:00 bike

General Warm-Up
2 rounds
30ft/30ft banded monster walk variation, lateral only
0:30 glute bridges, body weight
0:30 wall sit
0:30 squat with hand reaches

Skill and Build Up
Back Squat Prep
5 tempo back squats (0:05 lowering 0:05 pause in bottom, 0:05 ascent)
5 back squats, no pause
*use an empty barbell (35lbs)

Build Up
4 sets
3-5 back squats
*increase load to anticipated starting weight

Circuit
Workout
(27:00)
Every 3:00 for 9 sets
Set 1: 5 back squats (35lb barbell + 25 + 25 = 85lbs)
Set 2: 3 back squats (35lb barbell + 30 + 30 = 95lbs)
Set 3: 2 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 4: 5 back squats (35lb barbell + 30 + 30 = 95lbs)
Set 5: 3 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 6: 2 back squats (35lb barbell +40 + 40 = 115lbs)
Set 7: 5 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 8: 3 back squats (35lb barbell +40 + 40 = 115lbs)
Set 9: 2 back squats (35lb barbell +42.5 + 42.5 = 120lbs)

*10/1 did back squats – 55 lb, 65 lbs, 75 lbs, 65 lbs, 75 lbs, 85 lbs

Ok that was a huge PR — guess it helps when others get the weights and say, I think you can start with this.
Guess so.

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