140225

Main – CrossFit

Pre-WOD Mobility
– LAX Glute Smash
-Barbell Bottom of Squat Hip Opener

Weightlifting

Back Squat (1 Rep Max )

Take 30 minutes to find a 1RM Back Squat.

Warm up! Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.