Crossfit Garage – CrossFit

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Back Squat EMOM 6×6

Every minute on the minute for 6 minutes athletes perform 6 back squats. Determine load before beginning EMOM. The goal is to complete all 6 sets at the same weight and record.


AMRAP 8: (AMRAP – Rounds and Reps)

12 Alternating Reverse Bodyweight Lunges

10 Abmat Sit-ups

8 Kettlebell Deadlifts 53/35


GHD Sit-ups

70/53 KB
*note: alternating lunges are with no additional weight; body weight only

Bright Spot

Back Squat



One major benefit of heavy squats is as you age your bone and joint health can be maintained and improved with squats.

All the muscles used when squatting help stabilize the body during sudden movements to keep the body safe.

Like everything else in the body, your bones will respond to the stimulus placed on them. Your bones will become either weaker and brittle, remain the same, or become stronger.

Intended Response

The backsquat EMOM will warm up athletes hips, glutes, legs, and knees for the AMRAP to follow.

The AMRAP is short, so pace is quick with a focus on fast transitions from one movement to the next. Focus on full range of motion on the lunges (knee touches ground and complete hip extension between reps), full sit-up with torso passing hip crease on the way up, and attention to body position for KB deadlifts (chest high, no arching of back, activated lats and posterior chain) for proper muscle engagement.

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