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 (24 reps @75% ish*)

We’re getting to the home stretch guys. I’d rather have you drop weight and hit the reps than go to heavy and get short ROM or reps.

You may adjust your weight up or down 5% throughout this cycle if necessary.


Dumbbell D.T. (Time)

5 Rounds for Time

12 Dumbbell Deadlifts 50/35

9 Dumbbell Hang Power Cleans

6 Dumbbell Push Jerks
two DBs



forward fold

seated straddle

couch stretch