back squats

23
Sep

back squats

IRIDIUM CrossFit – CrossFit

Athletes should focus on lifting a relatively heavy load across all nine sets.
Add performance as needed with sets and reps i.e. 1×10 or 2×10, 2×5, etc.

Warm-up

On a 8:00 Clock

20 Arch Rocks

20 Hollow Rocks

10 Alternating Single-Leg Box Squats

Dumping Weight

Practice dumping weight with PVC and on 1st or 2nd set with minimum 25 lb plates.

Weightlifting

1 Set x 7 Reps, empty barbell

Back Squat (3 Sets x 5 Reps, increasing weight)

Back Squat (1 Set x 7 Reps, moderate weight)

Back Squat (10-5-3-1-1-1-3-5-10)

Target loads

10 reps = 60%+

5 reps = 70%+

3 reps = 80%+

1 rep = 90%+

Cool Down

2 Sets

:30 Couch Stretch / Side

:30 Pigeon Stretch / Side