CrossFit LaSalle, Thrive Performance – CrossFit
A: Warm-up (No Measure)
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 hole 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)
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 round, 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