Friday Squat Day

CrossFit Return – WOD

Is there a better way to spend Valentines day than in the gym on squat day! Load up the bar and get squatting! Between our sets we are going to be working on upper body pulling…and we all know the only way to get better at pull ups, is to do more pulling work!!


Back Squat (5,5,5,5)

Back squat 5,5,5,5


Pull ups 8-10 reps

Negatives x 3-5 reps

Ring rows x 10-12

Couch Stretch x 30 sec Each side


Metcon (Time)

60/45 Calorie


3 Rounds of:

10 Burpee box jump 24/20″

10 Thrusters @ 50/35kg

14 min cap

Coaches Notes

Part A: We are all at a stage now guys where we know we need to work on our squat positions and our mobility before we start loading on the weight! Be smart about it and as much as we want yo challenge you, we want you to also be safe! The pull ups need just as much attention as the squats so don’t neglect them, aim to hit at least 5 sets of what ever scaling option you choose.

Part B: I won’t lie, this will hurt a bit guys! Get through the calories as quick as possible but don;t gas yourself for the rest of it. The thrusters should be at a weight that takes no more that 2 sets but they don’t necessarily need to be unbroken. Its only 10 reps so you can absolutely afford to go that little bit heavier!!