One Minute Squats

  • January 2, 2015
  • By :
Hanson
Hanson

Warm-up
4 Rounds
10 Plank Ups
10 Behind the Neck Push Presses
10 Full Grip Front Squats

– Practice HSPU variations

Oly
Jerk (behind neck)
2-2-2-2
-Try your best to bring the bar back behind your head. Keep it light if you are not confident. The bar should be supported my your mid-traps…not your neck!

Strength (20 minutes)
One minute of Back Squats
Hold the bar on your back for the entire minute, squatting every 15 seconds (:15,:30,:45, :00)

Work up to your heaviest load. Rest as needed between sets. 5 true attempts

WOD
10 Parallette Handstand Push-ups
10 Thrusters (135,95)
15 Strict Handstand Push-ups
15 Thrusters
20 Kipping Handstand Push-ups
20 Thrusters

Open- 115,80. Perform controlled negatives for PHSPUs.
Banded for strict.

6 Comments

  • Kyra Williams

    01/09/2015 @ 12:03 am

    Got up to 130 for doubles then wusses out on bringing the bar behind my neck and got up to 150# doing split jerks.

    WOD: 85#, 4″ deficit on parallets, RX the rest- 11:57

    1000m row PR 3:54.5

  • Baron Grutter

    01/09/2015 @ 12:01 am

    I do this from afar, so I hope my question is ok. On the “Minute of Squats”, is it 5 reps? With the first being at :00?

  • Paul Lashway

    01/03/2015 @ 4:11 pm

    185-225-17:06 @115, 45#under parallettes. Did this at home

  • Andrea

    01/03/2015 @ 2:45 am

    no jerk
    bs: 265
    12:14 (I believe, its on the board)- rx except for 3 plates for parallettes

    • Andres

      01/03/2015 @ 2:50 am

      now I am thinking it was 14:12

  • crossfitsouthie

    01/03/2015 @ 2:01 am

    275-335-13:03rx-Goose

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