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CrossFit Tenacity – WOD


Warm-up (No Measure)

200m row/ride

2 sets: 15secs each

spiderman lunge

pidgeon stretch

quad stretch

seal stretch

3rds: own time

3 inch worms

10 leg swings

10 glute raises w/ 3 sec hold at the top

forward walking lunge to end of mat, backwards walking lunge back

Air Squats w/ yellow band (5 squats with a 5 second pause at halfway, 5 second pause at bottom)


Back Squat (5×5 @75% – 3seconds down)

first couple of warmup sets done with yellow band on


Metcon (AMRAP – Reps)


-10 Toes to bar

-10 Burpee box jumps

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman