WOD
 | Thu, Jul 22 2021 |  |
| CrossFit 20210722 | On-Ramp Day 1 | Squat Program 20210722 | Front Squat Max |
CrossFit 20210722
(Time, Rx2, Rx3)
Warmup
3 Sets
- Max Reps Strict Handstand Pushups
Rest 1 Min
- Max Reps Strict Dips
Rest
(use a scale which allows you can do at least 5 reps with quality form)
WOD: 5 Rounds
- 20 Back Squats
- 3 Rope Climbs
Rx 115/75
Rx2 95/65, 5 half Rope Climbs
Rx3 75/55, 6 Rope Lowers
| 0% |  | |  | 0% |
| Coach J | 16:14 Rx | | | AJ | 19:30 Rx | 135# | | Daniel O | 16:38 Rx3 | | | Chrystal | 8:44 | 3rnds/35#/4-RL | | Perry | 14:29 | 65#/RLs |
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On-Ramp Day 1
(Time,  Onboarding)
Explanation of CrossFit and Fitness
Warm-up
Introduction of Movements
- Squat
- Ring Row
- Pushup
WOD:
- 200m Run
- 15-12-9 of... Squat, Ring Row, Pushup
- 200m Run
Cool Down/Stretch
| 0% | | | | 0% |
Planned: Thu,Jul22,2021 Tue,Mar17,2020 Sun,Oct27,2019 Sun,Feb10,2019 Sun,Oct7,2018 Mon,Apr30,2018 Thu,Apr19,2018 Thu,Feb15,2018 Thu,Jan25,2018 Sun,Jan14,2018 Wed,Jan10,2018 Thu,Nov30,2017
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Squat Program 20210722
(No Results Tracked)
Warmup
4 x 5 Good Mornings @ 80%
Toe Squat Stretch
- 45 sec On
- 30 sec Off
- 45 sec On
Ankle Mobility
Work to 1RM Front Squat
- work sets of 3 until 80%
- 1 @ 90%
- 1 @ 95%
- 1 @ 101%
- 1 @ 105%
- 1 @ 110%
(record max weight lifted in other tab)
Cool Down
- 60 sec Kneeling Hamstring Hold / side
- 60 sec Box Hip Hold / leg
- 90 sec Quad Stretch / side
- 60 sec Adductor Rocks / leg
| 0% | | | | 0% |
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Front Squat Max
(Weight, Squats)
Find your 1 rep Max Front squat
| 0% | | | | 0% |
Planned: Thu,Nov20,2025 Thu,Jun12,2025 Thu,Jul25,2024 Tue,Jul25,2023 Sat,Jul8,2023 Sat,Jan28,2023 Sat,Nov26,2022 Thu,Sep1,2022 Mon,Jul11,2022 Tue,Apr12,2022 Thu,Jul22,2021 Mon,Dec14,2020| 1st | 175 Rx | Erandi Thu, Jun 12, 2025
Coach E Thu, Jul 25, 2024 | | 2nd | 165 Rx | Coach A Sat, Jul 8, 2023 | | 3rd | 137 Rx | Coach B Thu, Nov 19, 2020 | | 1st | 315 Rx | Coach C Thu, Jun 12, 2025 | | 2nd | 295 Rx | Nick Thu, Feb 5, 2026 | | 3rd | 285 Rx | Brandon Thu, Nov 20, 2025 |
| Coach E | 140 Rx | | | Sheridan | 110 Rx | |
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