We, as in everyone that trains at Mean Streets doing CrossFit will be doing 20 rep squats every Wednesday. Each workout you will start with full squats. Do 2-3 easy warm up sets to get the blood flowing and to warm up your joints. Then take a moderate weight and do 1 set of 20 reps. For each rep take a couple big mouthfuls of air, hold your breath, squat down and up, and repeat. As you progress through the reps you will need to take more breaths in between reps. During reps 15-20 you may need to take 5 or more big mouthfuls of air in between reps. It will take upwards of 3 minutes to finish 20 reps. It will take a lot of will.

Right after the squats while you are still out of breath, grab a light barbell (i.e. 25 lbs for strong men.), or dumbbell and do pull overs while lying on a flat bench. Take a deep breath in between each rep and really feel the stretch in the rib cage as you do the exercise. Do 1 set of 20 rep pull overs with 25 lbs. Keep using the same weight for pullovers. Do not progress this weight for the pull overs as this exercise is just for stretching the rib cage. This will improve your lung capacity.

Each wednesday add 5-10 lbs. to the squats and get all 20 reps. Every time people will be paired up with their partners counting for them. NOBODY will not do this without another set of eyes on them. This is to ensure proper depth. If you are not getting proper depth you will be told, and your set will not count,… you will not move up in weight until you successfully complete 20 reps with proper depth.

Do not wear a belt.

CrossFit:

Back Squat:

20 rep Max

5 Rounds:

Jog 300m (corner)
7 Jerks (155/115)
7 Pullups

-All sets must be done unbroken
-Use the jog as a recovery

WhipCON:

For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.

CrossFit Mean Streets
Downtown LA

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