Back Squat It

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Mountain Climbers

Moderate Row

Push-up to Down Dog

Faster Row

Air Squats

20 Seconds

Hollow Hold

Barbell Back Squats

Arch Hold

Medicine Ball Front Squats

Medicine Ball Twists

Jumping Medicine Ball Squats

Mobility

Warrior Squats- 45 seconds

https://youtu.be/O2f7Cn9yuh8

Banded Lat Stretch- 30 seconds each side

Coach Stretch- 30 seconds each side

Movement Prep

Back Squat Prep:

5 Pausing Back Squats

3 Back Squats

Box Over Prep:

4 Box Jump Overs (Shorter Box)

4 Box Jump Overs (Workout Height)

Pull-up Prep:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Power Snatch Prep:

5 Snatch Deadlifts

5 High Pulls

5 Power Snatches

Weightlifting

Back Squat (5-5-3-3-3-1+)

40%-45%-55%-70%-80%-90%

Metcon

Metcon (Time)

For Time:

40 Box Jump Overs (24/20)

30 Pull-ups

20 Power Snatches (95/65)

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