Heavy Back Squat – Barnes Corner Fitness

Barnes Corner CrossFit – CrossFit

Warm-up (No Measure)

Bike 1-3 minutes

1:00 spideman and reach

1:00 Russian Babies

1:00 Sampsons

Primer

3 Sets, not for time:

8 Suitcase Deadlifts (each side)

8 Double-Kettlebell Front Rack Step-Ups

4 Barbell Rollouts

Back Squat (building a heavy single)

Wave #1 – “On the 2:00”

0:00… Set #1 – 3 Back Squats @ 60% of 1RM Back Squat

2:00… Set #2 – 2 Back Squats @ 65% of 1RM Back Squat

4:00… Set #3 – 1 Back Squats @ 70% of 1RM Back Squat

Wave #2 – “On the 2:00”

6:00… Set #4 – 3 Back Squats @ 65% of 1RM Back Squat

8:00… Set #5 – 2 Back Squats @ 70% of 1RM Back Squat

10:00… Set #6 – 1 Back Squats @ 75% of 1RM Back Squat

Changing to “On the 90s”

12:00… Set #7 – 1 Back Squat @ 80% of 1RM Back Squat

13:30… Set #8 – 1 Back Squat @ 83% of 1RM Back Squat

15:00… Set #9 – 1 Back Squat @ 86% of 1RM Back Squat

From the 15:00 – 25:00, build to a heavy single for the day.

Metcon (No Measure)

Move through this with a purpose. These are not traditional conditioning sets, but the value lies in our approach to these sets – let’s make ourselves work.

Part #1

15 minutes AMRAP:

Max Strict Pull-Ups

15 Dumbbell Bench Press

20 GHD Sit-Ups

25 Hip Extensions

200 Meter Kettlebell Carry*
– On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.

0-50m – At the hang (“Farmers Carry”)

50-100m – Front Rack position

100-150m – At the hang

150-200m – Front Rack position

On our “Giant Sets”, we are looking to move from station to station with as little rest as possible. Rest as needed between sets, but aim to not exceed more than 3:00. On the pull-ups, band as required in order to find 5+ repetitions per round. On the bench press, this should be a moderate load that allows for 15 repetitions unbroken each round. Challenging, but doable for all three rounds. On the 200 meter carry, choose kettlebells that allow you to complete the course with at most (1) break.

Metcon (No Measure)

Part #2

5 MIN AMRAP:

15 Second L-Sit off Pull-Up Bar

20 Glute Bridges

25 Band Pull-Aparts
Progressions for the L-Sit:

1) Knees up and legs bent at 90 degrees

2) Knees up and legs bent at 45 degrees, or starting to extend away from the body