Tuesday
I’m not a big Red Bull fan but this was incredible!
Strength – High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70% *Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75% *Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat…and be sure to thank Rudy @ Outlaw CrossFit in Alexandria, VA in your prayers or before dinner or where ever it is you give thanks for this programming fun you are having with HBBS!
Conditioning – 4 rounds for total time: (including rest)
25 jump squats (bodyweight only)
20 DB Push press (40/25)
15 pullups
run 200m
rest 1 minute
Tags: back squat programming, CrossFit State College, interval training, youth fitness training state college
