Seaward CrossFit – CrossFit
Question of the day
What childlike thing do you still enjoy?
Back Squat (4-4-4-4-4)
Record heaviest then make note of other sets.
4 Rounds NOT for time:
20 Banded leg curls (https://youtu.be/TNamTFXtOSc)
20 Banded Russian kettlebell swings
Build up sets:
Every 1:00 – 1:30 for 3 sets:
3 Front squats + 1 thruster *Increasing the load each set.
Every 2:00 for 3 sets
2 Front squats to 1 thruster *75-80% of 9/17/18’s max
*The front squats + thruster should build explosiveness out of the bottom. Don’t plop your ass to your calves… find good controlled positions. This is a common mistake.
4 Rounds for time:
50 Air squats