Home CrossFit Monday the 18th of June, 2012

Monday the 18th of June, 2012

Posted on June 17, 2012
10 Comments BOOKMARK

Back Squat 5-5-5-3-1+ (80-90-100-110-120% of Front Squat Training Max)

Rest as needed

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
20 minute time limit

SCORES

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10 Responses to “Monday the 18th of June, 2012”

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  • Kendra J says:
    June 17, 2012 at 7:56 pm

    YES! Back Squats!!

  • SEEFIT says:
    June 18, 2012 at 1:53 pm

    Get ready for the SeeFit Road to the Cure Kickoff Competition coming to CF 305 next Tuesday, June, 26th! DESIGNED FOR ALL SKILL LEVELS! Test yourself. Find your potential. For Workouts and information visit:

    http://myemail.constantcontact.com/SeeFit–Road-to-the-Cure-Kick-Off-Competition-.html?soid=1103684771719&aid=JaWXSlTI-90

  • Bianca says:
    June 18, 2012 at 2:49 pm

    Awesome about SeeFit Day!!!!!!! Let me know how I can help!!!!!

  • joseph says:
    June 18, 2012 at 5:03 pm

    Warm up
    leg swings
    caveman squat

    3 rounds NFT
    5 dh pull ups
    10 push ups
    15 squats

    Back Squat
    45×10
    95×5
    115×5
    155×3
    180×3
    200×3+3 (PR since injury)
    superset with max rep dh pull ups
    15
    12
    10

    Push Press
    45×10
    65×5
    75×5
    90×3
    100×3
    120×3+3
    super set with 253 weighted pull ups
    6
    6
    6

    Met Con
    row 750 m
    75 kb swings @53#
    75 push ups

    6:17 wo/push ups
    9:48 with push ups

    Really need to bring metcons back.

    V-ups
    5×10

    Foam Roll and stretch

  • Yamakoa says:
    June 18, 2012 at 7:36 pm

    Hey Joe,
    What’s a caveman squat? Pictures please!

    Snatch – Followed Swole Mouse
    95×3/125×3/155×3/175 (f)x2

    Back Squat
    235×5/260×5/275×3/310×2

    Reverse-Hyper 3×10 @ 150 lb

    10 Min HamWrap
    5 Strict Pull Ups
    10 Push Ups
    15 GHD Sit Ups
    6 rds + 5

  • DM says:
    June 18, 2012 at 7:51 pm

    Snatch
    USAW bar warmup
    95×1/125×1/155x1x2/175x1x4

    Back Squat
    165×5/195×5/205×5/225×3/255×3

    Nancy 13:11 RX

  • K-Roc says:
    June 18, 2012 at 8:36 pm

    Yeah, what the hells a caveman squat?

  • Dominic says:
    June 18, 2012 at 8:40 pm

    caveman squat is a third world squat

    worked up to back squat 5-3-1+
    315×5
    355×3
    405×3

    good mornings 3×5 135/185/225
    reverse hyper 3×10 130
    GHD 15/16/17

    Airdyne LSD 24 minutes

  • DM says:
    June 18, 2012 at 8:48 pm

    http://highschool2.stillwater.k12.mn.us/sites/0354ad9f-c504-4dc9-8200-99caae93b8f2/uploads/ReferFile.pdf

    So easy, they do them in high school.

    It’s a warm up squat, lumbar release squat, caveman squat, ass to grass squat, bottom out squat. Variations include putting hands together and applying pressure out with elbows on knees, wrapping arms and hands around ankles and feet, etc. I like to use it to warm up for snatches and cleans. It opens up the joints and loosens the muscles for deep catch positions.

    Oh yeah, congrats to Ariel, Ralph, Sergio, Frank, Alex F., Matty & Chad for completion of the USAW Level 1 Sports Performance Coach certification. We learned a lot of new stuff we’ll be applying to the lifts coming up.

  • joseph says:
    June 19, 2012 at 10:19 am

    yep caveman squat is a lumbar release squat, no weight of course.

    I get down there and hang out for a while, really good for loosening up hips, shifting weight side to side is also a good variation.