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Back Squat

Every 3 Min


* We are due a heavy squat. Let’s go below a parallel and strong! The Back Squat is the daily focus.

* This is where we can increase power and strength that will help build a solid foundation for our CrossFit metcons and life.

* Tight timeline today. But, please remember, the most important part of this workout is the Back Squat.


* The goal is to start the first set at a respectable load that is intimidating, but athletes will not fail (think ~80% of a 1RM) or a load that feels kind of heavy for 6 reps, today

* We will increase loads across all sets and try to either achieve a personal best 2 rep max (RM), get close to our previous 2RM, or perhaps establish a 2RM for the first time.

* For newer athletes still learning the mechanics, we can increase the rep scheme to 6’s across and keep the load light – think of it as a learning environment.

* Failed sets count as a set. Have athletes mark down the reps that were completed and move onto the next set.

* For today, instruct your athletes to make a lift every 3:00.

“ON THE NOSE” (Part 2)

* There can be very little teaching for these movements, but we do need to demonstrate and have our athletes run through a few practice reps before “3, 2, 1…Go!”

* We can cover where to run, range of motion in the Squat and Sit-Up, and scale to help athletes finish under 8:00. It’s a quicky!

6: Back Squat (Every 3 Min)

4: Back Squat (Every 3 Min)

2: Back Squat (Every 3 Min)

2: Back Squat (Every 3 Min)

2: Back Squat (Every 3 Min)

4: Back Squat (Every 3 Min)

6: Back Squat (Every 3 Min)


“On The Nose” (Time)

“On The Nose”

1 Round For Time:

400m Run

50 Air Squats

40 AbMat Sit-ups

7 min Time Cap


500m Row

RX+-Same as RX

RX-As Written

50-59-As Written

60+-200m Run

Basics-250 m Row, 25 Squats 20 Sit Ups