Iron Grip CrossFit – CrossFit
While a great many other CrossFit coaches emphasize a “high bar” back squat, we here at Iron Grip CrossFit are advocates of the “low bar” back squat. In these two videos, coach Mark Rippetoe explains why this is such an effective method. These videos are longer and he goes into some depth of explanation, but they are well worth the time to watch and understand.
http://journal.crossfit.com/2007/11/back-squat-geometry-part-1-by.tpl
http://journal.crossfit.com/2007/12/back-squat-geometry-part-2-mar.tpl
Warm-up
Warm-up (No Measure)
“Bring Sally Up”
with a PVC twist
Gymnastics
Metcon (3 Rounds for time)
L-sit
3 Max sets
2 minutes rest between
Metcon
Metcon (5 Rounds for reps)
1 Minute AMRAP
Back squats @ 75% 1-rep max
1 minute rest
1 Minute AMRAP
Back squats @ 50% 1RM
1 minute rest
1 MInute AMRAP
Back squats @ 25% 1RM
1 minute rest
1 Minute AMRAP
Back squats @ 50% 1 RM
1 minute rest
1 Minute AMRAP
Back squats @ 75% 1RM