CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

2 Rounds

Row 400m

10 Front Rack Lunges w/ Dumbbells

B: Box Squat (Find 1RM)

Box Height: When seated you are at or slightly above parallel

Foot Width: Slightly wider than normal

Purpose of box squat: the box squat allows us to train in a slightly different squat position which helps strengthen the posterior chain (hips, low back, and glutes). By squatting down and stopping on the box we remove the bounce out of the whole so we’re working harder to stand up, which reduces our reliance on the back and might help some people avoid their hips coming up while their chest drops down. Removing the requirement of squatting below parallel might allow some people to box squat more than their regular back squat 1RM. Please note you won’t be able to dump the bar off the back so using a spotter on either side is required!


C: Metcon (Time)

For Time


Shoulder to OH 135/95lbs

Toes to Bar

Row for Calories

Time cap: 10:00
The Shoulder to overhead and toes to bar should be completed in 3 sets or less each rounds, scale volume if needed to preserve intensity.

Beginner: 95/55; Hanging Knee Raise or Feet to Hip Level or higher

Intermediate: 115/75, possible scale volume to 18-12-6 reps

Advanced: Rx

Competitor Extra

A: Metcon (Time)

Run 3000m

Cool Down