Five Lakes CrossFit – CrossFit
Front/Back Squat Warm Up (No Measure)
15 Air Squats w/ band + 2s hold in bottom
10 Twisting Lunges
10 Quadruped Extension/Rotation (each side)
20s per side Spiderman Lunge hold
10 Back or Front Squats w/ Barbell
20-30sec Front Rack Mobilization or Back Squat Hold
Take your time and get a solid warm up.
Once you begin your set, complete the reps as fast as possible. The goal is to add 2 reps each time we squat. If you are unable to complete your reps consecutively, make note of it. Either adjust your weight down, or aim to complete the number again next time.
Back Squat (20 reps @75% ish*)
It’s time. Belt up if needed from here on out.
*You may adjust your weight up or down 5% throughout this cycle if necessary.
30 Clean and Jerks, 135# / 95#
sub 8 minute time goal
Using Rower seat:
Accumulate 50 roll outs (hands on seat( and 50 pike ups (feet on seat)