CrossFit Allegiance – CrossFit

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Back Squat

On the Minute x 10:

1 Pausing “One and One Quarter” Squat

Sets 1-2: 50%

Sets 3-4: 53%

Sets 5-6: 56%

Sets 7-8: 59%

Sets 9-10: 62%

Working a new movement today with the Pausing One and One Quarter Back Squat

This movement is designed to strengthen the bottom most part of the back squat

Movement Order:

You’ll squat to full depth, stand to about parallel, return to full depth, then stand to full extension

There are pauses built in at two locations:

Pause for 2 seconds in the bottom of the initial squat

Pause for 2 seconds at the top of the “”one quarter”” squat

These percentages are based on your 1RM Back Squat

These 10 reps are on the clock, starting at the top of each minute


Metcon (5 Rounds for reps)

5 Rounds:

:40 Wallballs (30/20)

:40 Double DB Snatches (50’s/35’s)

:40 Assault Bike Calories

1 Minute Rest

RX WB 20/14

Only the front ends of the DB have to touch.

Count total reps for each round to enter 5 totals in WODify.