Centurion CrossFit Competitor Page

Wednesday 05 JUN 13

Mobility:

Link: Back Pain

Squat a Day Program:

 High Bar Back Squat      1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

Strength:

5x3 Pause Front Squats - Heavy, rest 90 sec 

 - These squats are to be performed by lowering to the bottom, pause for three seconds, then rise to full standing. 

 - Maintain as vertical back as possible.  The point of this movement is to maintain the bottom position without compromising the back, which means maintaining tension in the hips/back.  Be perfect for every rep.  The goal is for as much weight as possible but still maintaining perfect reps.  

Conditioning:

Main Site METCON