Monday’s @home edition


4x5 - Goblet Squat @moderate weight


Back Squat

Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.


@Home / No Barbell Option:

5x4 - Double KB Front Squat @challenging weight

  • Double DB Front Squat , Odd Object Front Rack Squats may be utilized in place of Double KB Front Squat

  • 5 sets of 4 reps at a challenging weight

  • Last few sets reps of each set should be difficult

  • Maintain tension in your legs throughout and good posture at the bottom of your squat


For Time:

10-9-8-7-6-5-4-3-2-1 descending ladder of:

Lateral Burpees over DB

DB/KB Goblet Squat (50-53/30-35)

NOTES: Score Time and record DB/KB weight. There is no hip extension requirement on the burpees, but athletes must jump over the DB or a similar height object after performing the burpee.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715