Leila D

Hometown:
Unknown
Gym:
Project 9 CrossFit
Gender:
Female
Age:
--
Height:
--
Weight:
--

March 31, 2015

Performed at: Project 9 CrossFit
Description: WARMUP
800m Run
3 Rounds
5 Goblet Squats 3 sec hold
10 Mt Climbers
15 Supine Hip Bridges
Hip prep

SKILL
Front Squat Mechanics
and Warm Up

Strength WOD (i.e. NOT FOR TIME)
Front Squat
3, 3, 2, 2, 1, 1 (Start ~75% and work up to 90% 1RM)

RECOVERY
Lacrosse Ball Roll Hips 2 min each
Reverse Hyper 10, 10, 10
Results: Using 1RM of 80 lbs
3@60 lbs
3@60 lbs
2@65 lbs
2@65 lbs
1@70 lbs
1@70 lbs
Performed as RX
Athlete's Notes: Elli coached me to start breaking at the hips BEFORE I start to squat. Looser fingers on the bar to allow higher elbows at depth. I practiced both things at 55lb after the WoD.

1 similar workout

Date Name WorkoutDescription Results
03/31/2015 WARMUP
800m Run
3 Rounds
5 Goblet Squats 3 sec hold
10 Mt Climbers
15 Supine Hip Bridges
Hip prep

SKILL
Front Squat Mechanics
and Warm Up

Strength WOD (i.e. NOT FOR TIME)
Front Squat
3, 3, 2, 2, 1, 1 (Start ~75% and work up to 90% 1RM)

RECOVERY
Lacrosse Ball Roll Hips 2 min each
Reverse Hyper 10, 10, 10		 Using 1RM of 80 lbs
3@60 lbs
3@60 lbs
2@65 lbs
2@65 lbs
1@70 lbs
1@70 lbs
Performed as RX