Monday, October 7

squat therapy

WARM-UP:

  • 2 laps of the halls
  • 20 air squats
  • partner paleo chair
  • hip openers by Ahmad

STRENGTH:

Squats:

  • 20 REPS @ 50% of 1 REP MAX
  • 10 REPS @ 75% of 1 REP MAX
  • 5 REPS @ 85% of 1 REP MAX

if you don’t know your 1 rep maximum, take 10 minutes to work up to it AND IGNORE THE TOP PART

Met-Con WOD:

  • do this workout with a partner and share the work
  • you do 11; your partner does 11; and so forth; or whatever rep scheme works
  • if one partner has more zip, they may shoulder more of the load

“The Partner Don”

  • 66 Deadlifts, 110/65 pounds
  • 66 Box jump, 24/20 inch box
  • 66 Kettlebell swings, 53/35
  • 66 Knees to elbows or knees up
  • 66 Sit-ups
  • 66 Pull-ups
  • 66 Thrusters, 55/35 pounds
  • 66 Wall ball shots, 20/14 pound ball
  • 66 Burpees
  • 66 Double-unders or 264 singles

About crossfitcphs

PE Teacher at Carleton Place High School
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