Front Squats: 8 sets of 3 reps (use about 50% of 1RM or a weight you can move explosively. Rest exactly 60 seconds between sets.)
Tempo Back Squats: 3/3/3/3 (3:1:1, 3 seconds down, 1 second at the bottom, and 1 second up)
1/2 Body Weight Overhead Squat Ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
CrossFit Mission Gorge Target Programming
Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.
CFMG's New Referral Program
|# of referrals per month||% discount for monthly membership||% discount for paid in full membership|