The Mobility
The Warm-up:
9:00 working through the following movements
2 Rounds of:
THEN
Squat Build with time remaining
The Strength
WEEK 2 OF OUR 12 WEEK SQUAT PROGRAM! We will squat on Mondays and Fridays. Fridays will be more tempo work, also based on percentages at times, but will also include complementary work, such as Deadlifts.
This program is based off your 1 Rep Max found on 6/12 (see board below).
IF YOU WERE NOT HERE ON 6/12, OR IF YOU ARE A NEW CROSSFITTER, use the percentages as a rate of perceived exertion and record the weights you used. Use these weights to build off of each week.
IF YOU CANNOT HIT THE WEIGHT GIVEN, FOR THE INTENDED NUMBER OF REPS, DO NOT KEEP FAILING. Adjust the weight on the barbell for how you are feeling that week and hit the VOLUME. At times, we may tell advanced lifters something different, but this is case by case and NOT every week.
DOWNLOAD then PRINT
THIS PROGRAM FOR AN EASY GUIDE FOR THE 12 WEEK PROGRAM
*DOWNLOAD THE FORM AND EDIT IT/PRINT IT. DO NOT USE THIS LINK EACH WEEK, IT WILL CHANGE EACH TIME SOMEONE EDITS IT.
Fill in the top 2 YELLOW boxes with your Back Squat/Front Squat 1 Rep Max, the sheet will auto fill the information for 12 weeks
You will see 2 tabs at the bottom, SHEET 1 tab is for Mondays. SHEET 2 tab is for Fridays. PRINT BOTH
YOU CAN LEAVE THESE FORMS IN THE FOLDER AT THE GYM, BUT PUT YOUR NAME ON IT!
RINTABLE SQUAT PROGRAM (NOT FOR PHONE USE
The Met-Con
15:00 Choose your own adventure:
Run (going to the 50m and back)
*You get to choose how to break up the movements. You divide things up however you want to get the work done. Total reps completed until 12:00 time cap. FInish any leftover reps in the remaining time.
The Finisher
