Back Squat 3-3-3

3 rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Back Extensions
Box Jump, 20″ box (Reps)

In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

Static work
Planks 10 reps
reps are for 50% of your max plank hold
rest from 45-90 sec between reps

New plyo-sweetness.
“How-to” coming soon.

8 thoughts on “”

  1. Kevin, thanks for coming by it was great to have you!

    It was also nice seeing everyone else here all at once even if it was a little crazy.

  2. Great Open House! Too bad the weather wasn’t nicer. Great Food!

    Sunday Workout
    BS 95,100,100
    Did Thrusters 20lb bar for wallball
    Regular back extensions
    Did Step ups on bench for box jumps
    Total 201

  3. BS practice: 35×8, 45×6, 65×4, 70×2
    BS work: 75×3, 75×3, 75×3

    3 rounds of:
    Wall-ball, 4 pound ball, 8 ft target (Reps)
    Back Extensions
    Jumps on stacked bumper plates (didn’t record-maybe 9 inch?)(Reps)

    wall: 18-14-17
    ext: 15-15-15
    jump:18-16-16?(forgot to record)
    total: 145

    finished workout with a foreign body under my contact lens after 1st rep

    no static

  4. I want to make those plyo boxes you designed, waiting on your how to on the Crossfit Discussion board! Please hurry!!

    I get most of it except how you figure out the top and bottom mitre cuts to make it sit flat on ground and top piece sit flat on sides.

    My other question is on the cool interior screws with the countersink – very nice.