CrossFit Fireground – CrossFit
Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romainan Deadlifts
5 Front Squats
Back Squat Primer
Tempo Back Squats (One + One Quarter) (1-1-1-1-1-1-1-1-1-1)
1 Pausing “One & One Quarter” Squat
Set 1-2 :50%
Set 3-4 :53%
Set 5-6 :56%
Set 7-8 :59%
Set 9-10: 62%
*Working a new movement today with the Pausing One & One Quarter Back Squat.
*This movement is designed to strengthen the bottom most part of the back squat.
*Movement Order- You’ll squat to full depth, stand about parallel, return to bottom, then stand to full extension.
*There are pauses built in at two loacations:
*Pause for 2 seconds in the bottom of the initial squat.
*Pause for 2 seconds at the top of the “one quarter” squat
*% are based on your 1RM back squat.
A Good Life (Time)
400m Run/500m Row
21 Box Jumps 24/20