Hatch Squat Program
If you didn't fill out the spreadsheet for Hatch last week, do it for this week. If you ����are jumping in for the first time and missed week 1, that's no problem. You will follow the same rep scheme and write down on your paper what you worked on so that you have it noted for the weeks to follow as we continue the program.
If you are new to CrossFit, or are easing back in, print the spread sheet blank, follow the same rep scheme, and note what you used for weight and use it as a guide moving forward.
The Board
The Mobility
The Warm-Up
You will work through the movements for 8 minutes and your back squat weight will increase to where you will start in the strength.
The Strength
3:00 LoopWe would rather have you hit these lifts rather than fail.���� If you are tired, sore, or the percentages are too heavy for any given week, PLEASE MAKE ADJUSTMENTS so you can hit the lift! As we get deeper into the program, this philosophy may change, but for now, this is the game plan!����
- Use your printed out sheets for the weight percentages for the strength session, if you forgot to bring yours or didn't print yours out, please try do so for next Monday!
- On a 3:00 loop you will complete one set of squats and then change out the weights for the next set.
- Back Squat (BS)
- Front Squat (from rig)
The Met-Con
As Many Rounds/Repetitions As Possible in 12:00
- You will complete as many rounds/reps as possible in 12 minutes going through the following list of movements.
- Thruster
- Make sure you get full extension at the top of the thruster before going back into your next rep.
- Run
- Burpees
- Starfish
- Roll the barbell to the front of the mat to do the starfish.
