Specific Warm-Up:
2 sets:
3 overhead squats
– Build in load.
2 sets:
3 front squats
– Build in load.
2 sets:
3 back squats
– Build in load.
WOD:
For load:
Overhead squat
3-3-3
Front squat
3-3-3
Back squat
3-3-3
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
2 sets:
1:00 max single-arm dumbbell overhead squats (35/50 lb)
2:00 rest
– Switch arms as needed.
2 sets:
1:00 single-dumbbell goblet squats (35/50 lb)
2:00 rest
– Switch arms as needed.
2 sets:
1:00 air squats
2:00 rest
Movement scaling options:
Squat variations: Load, reps, range of motion to a box
Cool down :
2 sets:
1:00 banded hamstring stretch/leg
1:00 child’s pose