Tuesday, May 20
May 19, 2014
Thursday, May 22
May 21, 2014

clearly we need more boxes at CFDC if box squat days have come down to this.

2 Rounds of
10 Cossack Lunges (5 per side)
20 Band Good Mornings
10 Spider Lunges
20 Squats

Strength – Box squat (25 min cap)
1 x 5 w/ bar
1 x 3 @ 35% (of back squat)
1 x 3 @ 45%
1 x 2 @ 55%
4 x 2 @ 65%

2 Rounds, NFT, of
40 Rep KB Deadlift (Scale up by standing on 2 bumper plates to increase ROM)
20 Windshield Wipers


  1. Phil G. says:

    Yes! The best picture!!!

  2. Katie says:

    When I saw box squats programmed, I was bummed. I tried them a month or two ago and they went really badly…I kept going forward as I came off the box. Coach Chris suggested I give them a try with a very wide stance and an 18″ box, and I admit, I was skeptical because my back and hips were so tight — but they felt great! I stayed pretty light, worked at 73#, which is more than I’ve had on my back for anything resembling a squat in quite a while. Really awesome, creative modifying by Chris!

    16 kg DL x 80 = sore glutes today. I know it’s only going to get worse tomorrow.