Monday, 1/13/2020

Monday, 1/13/2020

The box squat is designed to strengthen glutes and hamstrings while taking pressure off of the knee joint.  Done correctly, this movement can carry over well to the deadlift.  When the glues and hamstrings fire at their proper time, your hip power increases.  Hip power is an athletes key to success.  However, one of the best benefits of strong glutes and hamstrings for an athlete? Knee protection.  The stronger your gluetes and hamstrings, the less likely an athlete is to tear an ACL or other precious knee tissue.

1 x 1 Front Rack Box Squat 1 Rep

Working up to a heavy single on a front rack box squat.  
Ten attempts to find a heavy single on the front rack box squat.  Set the box to parallel or one inch below.
1-1-1-1-1-1-1-1-1-1
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Wake Up Call

3 RFT
400 m Run
5 Front Squats (205/135)
7 Strict Pull Ups
15 Push Ups

*Bar comes from the floor
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Comments

Maria Miller

Maria Miller 7 months ago / Reply

Front Rack Box Squat 1 Rep: 95 lbs

Maria Miller

Maria Miller 7 months ago / Reply

Front Rack Box Squat 1 Rep: 95 lbs

Maria Miller

Maria Miller 7 months ago / Reply

Wake Up Call: 15:32
Notes: 65 lb

Mandy Underwood

Mandy Underwood 7 months ago / Reply

Front Rack Box Squat 1 Rep: 145 lbs

Mandy Underwood

Mandy Underwood 7 months ago / Reply

Wake Up Call: 13:22
Notes: #100

Matthew Morrell

Matthew Morrell 7 months ago / Reply

Wake Up Call: 9:57
Notes: 155lbs, row

Matthew Morrell

Matthew Morrell 7 months ago / Reply

Front Rack Box Squat 1 Rep: 245 lbs

Allen Cockrell

Allen Cockrell 7 months ago / Reply

Wake Up Call: 11:54

Jeremy Hildebrand

Jeremy Hildebrand 7 months ago / Reply

Wake Up Call: 10:39
Notes: 140#

Jeremy Hildebrand

Jeremy Hildebrand 7 months ago / Reply

Front Rack Box Squat 1 Rep: 225 lbs

Austin Jones

Austin Jones 7 months ago / Reply

Front Rack Box Squat 1 Rep: 345 lbs

Austin Jones

Austin Jones 7 months ago / Reply

Wake Up Call: 10:31

Jaime Marini

Jaime Marini 7 months ago / Reply

Wake Up Call: 11:29
Notes: 75#

Amy Scott

Amy Scott 7 months ago / Reply

Wake Up Call: 11:37

Amy Scott

Amy Scott 7 months ago / Reply

Wake Up Call: 11:37

Amy Scott

Amy Scott 7 months ago / Reply

Front Rack Box Squat 1 Rep: 245 lbs

Brad Schoenemann

Brad Schoenemann 7 months ago / Reply

Wake Up Call: 11:12

Brad Schoenemann

Brad Schoenemann 7 months ago / Reply

Front Rack Box Squat 1 Rep: 275 lbs

Veronica Bueno

Veronica Bueno 7 months ago / Reply

Wake Up Call: 11:26

Veronica Bueno

Veronica Bueno 7 months ago / Reply

Front Rack Box Squat 1 Rep: 220 lbs

Marlo Moseley 7 months ago / Reply

Wake Up Call: 10:37
Notes: 80 lbs scaled pushups ring rows

Marlo Moseley 7 months ago / Reply

Front Rack Box Squat 1 Rep: 155 lbs

Eleuterio Ramos Jr.

Eleuterio Ramos Jr. 7 months ago / Reply

Wake Up Call: 12:03
Notes: Whoa

Eleuterio Ramos Jr.

Eleuterio Ramos Jr. 7 months ago / Reply

Front Rack Box Squat 1 Rep: 315 lbs

Mimi Thigpen

Mimi Thigpen 7 months ago / Reply

Wake Up Call: 10:26
Notes: 105# Front squat

Mimi Thigpen

Mimi Thigpen 7 months ago / Reply

Front Rack Box Squat 1 Rep: 210 lbs

James Ruiz

James Ruiz 7 months ago / Reply

Wake Up Call: 11:00
Notes: 125#

James Ruiz

James Ruiz 7 months ago / Reply

Front Rack Box Squat 1 Rep: 195 lbs

Lynn Cassidy

Lynn Cassidy 7 months ago / Reply

Wake Up Call: 16:56
Notes: Ring rows

Lynn Cassidy

Lynn Cassidy 7 months ago / Reply

Front Rack Box Squat 1 Rep: 195 lbs

Lynn Cassidy

Lynn Cassidy 7 months ago / Reply

Front Rack Box Squat 1 Rep: 195 lbs

Theodore Pratchios

Theodore Pratchios 7 months ago / Reply

Wake Up Call: 11:05
Notes: 155#

Theodore Pratchios

Theodore Pratchios 7 months ago / Reply

Wake Up Call: 11:05
Notes: 155#

Theodore Pratchios

Theodore Pratchios 7 months ago / Reply

Front Rack Box Squat 1 Rep: 265 lbs

Elizabeth Wenzel

Elizabeth Wenzel 7 months ago / Reply

Wake Up Call: 12:04
Notes: 115 front squat

Elizabeth Wenzel

Elizabeth Wenzel 7 months ago / Reply

Wake Up Call: 12:04
Notes: 115 front squat

Elizabeth Wenzel

Elizabeth Wenzel 7 months ago / Reply

Front Rack Box Squat 1 Rep: 200 lbs
Notes: Had a bit more in the tank

Jesse Keyser

Jesse Keyser 7 months ago / Reply

Front Rack Box Squat 1 Rep: 365 lbs

Jesse Keyser

Jesse Keyser 7 months ago / Reply

Wake Up Call: 7:32

David Peak 7 months ago / Reply

Wake Up Call: 11:41
Notes: 165#

David Peak 7 months ago / Reply

Front Rack Box Squat 1 Rep: 275 lbs

Nelson Antunes 7 months ago / Reply

Wake Up Call: 9:49
Notes: 145# squat

Nelson Antunes 7 months ago / Reply

Front Rack Box Squat 1 Rep: 215 lbs

Liz Breza

Liz Breza 7 months ago / Reply

Wake Up Call: 12:09
Notes: 75#

Liz Breza

Liz Breza 7 months ago / Reply

Front Rack Box Squat 1 Rep: 135 lbs

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