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IMG_3395

Warm-Up
3 Rounds of
10 Pause squats
10 Spider Lunges
10 Squats
10 Alt T pushup
10 Dead Bugs (per side)
3-2-1 band X walk*
*standing w/ band around feet, holding taught at chest. Step to wide stance against tension, return to neutral =1. 3 steps to left, 3 right, 2 to left etc.

Mobility
2 x 1 minute Single Leg Flexion w/ ER each side

Strength – Back Squat
1 x 10 w/bar
1 x 10 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 75%
3 x 5 @ 80%

Finisher
3 rounds (NFT) of
12 Bulgarian Split Squats per side
12 Walking Good Morning Steps (DB or KB)
24 Flutter Kicks (L&R=1)

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0 Comments

  1. Reg (CFDC's ODB) says:
    February 16, 2014 at 6:02 pm

    Squat (be it back, overhead, or front) day at CrossFit DC is *always* a good day. ‘Nuff said. 😀

    Thanks to my partner Tom A. for looking out for me always…much appreciated. 🙂

  2. Dray says:
    February 16, 2014 at 8:56 pm

    I used to disagree with Reggie’s comment but I’ve come around – squat days are good days! (still have to tell myself that repeatedly on overhead days)
    –
    Working with Phil, Will and Dave L. we pushed our way up to the sets of 5 at 165#. That’s loosely based on a 200# 1RM but they felt really solid today. Strongly considered pushing higher but it had been emphasized earlier that this wasn’t really supposed to be a max day and to focus on keeping the reps clean and driving up pretty fast rather than adding until it’s a grind. Dave and I still threw in a pair of extra sets of 5 at the end since our group finished quickly, though.
    –
    You’d think with how painful I find them I would start recognizing Bulgarian split squats by name, right? Yet it still surprises me every time until Tom pulls over that box… ugh.
    –
    And I’m definitely starting to enjoy the open gym time a lot more. With so many people sticking around for the extra hour today it felt like another class! I blame Dave for talking me into a rough 30 minutes of OTM floor press, overhead plate situps and hollow rocks but I followed the gym time with several hours of sitting on my couch stuffing my face with anything I could find (all paleo, I swear) so I feel good about that decision. During the 30 minutes I was definitely wishing I had joined Phil for some pull-ups instead, though…

  3. Kenna says:
    February 17, 2014 at 5:06 pm

    I’ve been slowly retraining my body off of poor muscle memory habits on back squats, and I think it’s finally paying off. I usually have been capping the weight I work with to focus on the form, but today I was able to work up to 93# for the 80% sets, and did an extra set of 4 at 103# just for fun. I was really focusing on tight core and not letting the hips rise early. I think 103# is a PR. I don’t think I’ve broken 100 before. (I tend to miss 1 rep max tests…)
    –
    Bulgarian split squats… ugh is all I have to say…
    –
    Super sore today!