We have been working squats a lot in the last two weeks. You should not worry about the over volume, it does not exist. Your body will get used to you using your legs everyday by making you stronger. What you do have to pay attention to is tightness. Make sure you elongate your muscles right after working out, and make sure you are loose and warm before getting started.

OR,… if you don’t want to squat some more, todays Whip is a lot of work.


1 Mile run, time trial.

Jello Jiggler:

4 Rounds:

5 BFT (Big Fucking Tire) jump cycles (jump in, jump out, turn around, jump in, jump out)
10 Front Squats 135/95
5 Box Jumps (36/30)


Warm Up:
5 x 75m Sprints
(Sprint to the fire hydrant. Repeat 5 times getting progressively faster each time.
15 Med Ball Reverse Wood Chop Each Side 14/10
10 Each Side Glute Stretch / Toe Touch
20 Squats
20 Med Ball Slams 20/14

Cardio WOD’s:
30 min. Cardio Complex
10 Minutes Max Reps Double Unders (or singles)
10 Minutes Max Meters Rowed
10 Minutes Max 75m/Sprint 75m Walk Cycles

3 Rounds for Max Reps:
1 Min. Jumping Jacks
1 Min. Sit Ups
1 Min. Squats
1 Min. Push Ups
1 Min. Jump Rope singles/double unders

1 Round for Time:
1500m row
5:00 Rest
1000m row
2:30 Rest
500m row

CrossFit Mean Streets
Downtown LA

Comments are closed.