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Monday

221017

Workout of the Day

54

Back squat 2-2-2-2-2-2-2-2-2-2 reps

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Compare to 220127.


Scaling:
Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Comments on 221017

53 Comments

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Sebastian Wieczorek
August 8th, 2023 at 7:38 am
Commented on: 221017

10 x 2 bsq in kg

112,5 - 115 - 115 - 110 - 112,5 - 112,5 - 110 - 110 - 110 - 112,5

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Clint Michael
April 10th, 2023 at 1:19 am
Commented on: 221017

225, 245, 255, 265, 265, 265, 265, 265, 265, 265

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Jeffrey Howard
January 15th, 2023 at 6:49 pm
Commented on: 221017

M/27/5'8"/170lb

CrossFit AFK


345lb-345lb-345lb-345lb-345lb-345lb-345lb-345lb-315lb-315lb (Really wanted to keep it at 345lb for each set but my midline is smashed. Squats were pretty slow.)

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Nate Gordon
November 26th, 2022 at 4:47 pm
Commented on: 221017

275-285-295-300-305-310-315-320-320-325


compared to 275-285-290-295-300-305-310-315-320-325


switched a set of 290 to 320 this time around

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Giuseppe Petrillo
November 26th, 2022 at 12:13 am
Commented on: 221017

100-110-120-130-140-140-140-140-140-140 kg

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Jeff Chalfant
November 8th, 2022 at 1:17 am
Commented on: 221017

265-275-280-285-290-295-300-285x2x3 or 4 sets, not sure. Slept wrong and low back hurts a little today but felt no worse squatting heavy. Used a 12” butt target, belt, and lifting shoes. 295, 300, and the last rep at 285 were a grind even though I rested 2.5-6min. (More as I went on) Had a rough night/morning of digestive issues…

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James Gentile
November 2nd, 2022 at 10:00 am
Commented on: 221017

Completed 11/2. Still recovering from lower back injury.


185-225-245-245-245-245-255-255-255-255.


Up to 295 in January.

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Andres Felipe Jimenez Echeverry
October 31st, 2022 at 5:03 pm
Commented on: Workout Demo

175/185/195/205/215/225/235/225/225/225

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Thomas Aug
October 26th, 2022 at 7:17 pm
Commented on: 221017

205, 225, 245, 265, 285, 275, 255, 235, 225, 215

30lbs less than January - but 25lbs lighter

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Ralph Keeley
October 24th, 2022 at 3:13 am
Commented on: 221017

M/36/6’/175#


275/285/295/305/320/310/305/300/295/285


Deo gratias

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Jesse Montagnino
October 23rd, 2022 at 9:58 pm
Commented on: 221017

135

225

295

305

310

310

310

315

315

320

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Jason Lovett
October 23rd, 2022 at 3:40 pm
Commented on: 221017

95,115,135,155,175,205,225,235,245,255

42min

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Gordy Rains
October 21st, 2022 at 1:41 pm
Commented on: 221017

M/30 yo/210#

built up to 395#

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Schreiben Baek
October 21st, 2022 at 4:43 am
Commented on: 221017

95-95-125-125-145-145-155-145-125-95

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Seung Min Park
October 20th, 2022 at 5:29 am
Commented on: 221017

M/22/5.75



225-255-285-315-345-375-375-385-385-375

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Az Native
October 19th, 2022 at 7:02 pm
Commented on: 221017

Did 5x5 front squat.

175,185,195,205(3),205.

Felt good today, wish I’d started at 185.

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Jake Cooper
October 19th, 2022 at 2:32 pm
Commented on: 221017

Pb 405 squat

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Alexandre Beaulieu
October 19th, 2022 at 2:07 pm
Commented on: 221017

135/185/235/265/285/305/315/325/335/345/355

M/35/197

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Derek Eason
October 19th, 2022 at 4:09 am
Commented on: 221017

185lbs.+ Bands for 5 sets

220lbs.+ Bands for 5 sets



Classical Dynamic


50% for 5 sets

60% for 5 sets


Went for Speed!


Added Bands for all sets.


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Jeffrey Howard
January 15th, 2023 at 6:50 pm

Let's goooo!

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Sam K
October 18th, 2022 at 11:52 pm
Commented on: 221017

Almost Rx

Performed as 2 ring muscle ups from knees to 65" rings(no push off), 4 kipping HSPU, 8 kettle-plate swings @70lbs

13 rounds + 2 reps

M/30s/225lbs


Son(14)

Performed as 2 parallel bar dips(barbells on rack), 2 strict pull-ups, 4 feet-elevated pikes(3rd step), 8 kettle-plate swings @45lbs

10 rounds + 10 reps

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Matt Lee
October 18th, 2022 at 11:00 pm
Commented on: 221017

5x2 @155 lbs

5x2 @185 lbs


Went every 2:30. Haven’t done a dynamic day like this in years. Glad I watched the video first.

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Nathan Teter
October 18th, 2022 at 9:08 pm
Commented on: 221017

185lbs for all 10, after a 4 mile run/walk.

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Allan Fleck Jr.
October 18th, 2022 at 5:18 pm
Commented on: 221017

305-305-315-315-325-325-330-330-335-335

M/42/190

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Troy Bruun
October 18th, 2022 at 4:27 pm
Commented on: 221017

225-225-230-230-235-235-240-240-245-245


GWU: 2x

1 min Row/10 SLDL/50’ Walking Lunge


SPWU: 10 SQT Therapy

5 BSQT Empty Bar

5 BSQT Empty Bar :5 descent

Build Up: 3x4/2x3/1x2


CoolDown: :45 Spider-Man

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Ruiqin Huang
October 18th, 2022 at 3:12 pm
Commented on: 221017

200-235-235-250-250-267.5-285-300-320-335(x)

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Amedeo Alessio Cerea
October 18th, 2022 at 1:06 pm
Commented on: 221017

Kg 60-60-70-70-80-80-90-90-/

(edited)
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Jade Teasdale
October 18th, 2022 at 12:12 pm
Commented on: 221017

135#s for all 10 sets of 2. I paused 3-5 sec at the bottom of each rep to work on mobility & worked on my speed out of the bottom.

Did this one after the bike & c&j workout.

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John Thompson
October 18th, 2022 at 12:45 am
Commented on: 221017

M/39/160

#225 Rx

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Albert Kombe
October 18th, 2022 at 12:18 am
Commented on: 221017

135-185-205-225-245-255-265-275-275-275lbs

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Sam K
October 17th, 2022 at 11:40 pm
Commented on: 221017

Rx

Back Squats (2x)

225(x2),245,265,275(x4),285,295

M/30s/225lbs


Son(14)

95,135,155,165,175(x4),185,195

Then 225lb single for his PR, show off 😏

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Travis Schwartz
October 17th, 2022 at 9:59 pm
Commented on: 221017

My right hip is jacked. 225x6 then mobility

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Stacey Thompkins
October 17th, 2022 at 9:31 pm
Commented on: 221017

M/48/6'2"/180#


14" box squats

155#-185-195-205-210-215-220-225-230-235(1)

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Antonio Alves
October 17th, 2022 at 9:25 pm
Commented on: 221017

Modified, using a 25 kg bar:

--

10 sets of AMRAP in 1 minute of back squats

2 minute rest between sets


> 17 + 19 +19 + 19 + 19 + 18 + 15 + 15 + 14 + 15

--

Peace.

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Steve Day
October 17th, 2022 at 9:03 pm
Commented on: 221017

225,225,235,235,245,245,235,235,225,225

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Coastie Nick
October 17th, 2022 at 7:58 pm
Commented on: 221017

205-225-245-265-275-285-295-305-315(1 rep)-315(1 rep)


220127: 205-225-245-265-275-285-295-305-315(1 rep)-315(F)


131205: 95-115-135-155-175-205-225-235-245-255

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Josh O
October 17th, 2022 at 5:46 pm
Commented on: 221017

135-155-175-185-195-205-215-225-235-235-235-225-205-185-155-135 x2

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Lee Robinson
October 17th, 2022 at 4:04 pm
Commented on: 221017

Lee 110-120x1-110 Kg for all other sets

Noah 40-45-50 Kg for all other sets



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Jonathan Elmore
October 17th, 2022 at 2:49 pm
Commented on: 221017

95-125-145-165-185-205-225-245-235-235-235-225-205-185-165

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Michael Arko
October 17th, 2022 at 2:30 pm
Commented on: 221017

195-205-215-220-225-230-235-220-220-220

TW = 4,370lbs


Last time from 180 up to 235 (PR), TW=4,170; this time +200lbs TW

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Christian Simpson
October 17th, 2022 at 1:48 pm
Commented on: 221017

1/27/22: up to 275#

Today: up to 275#

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Chris Sinagoga
October 17th, 2022 at 12:46 pm
Commented on: 221017

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Single modality. Squatting with an emphasis on stamina (more sets than usual). High output followed by full recovery


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


TECHNIQUE SCALE

Same format, 10+ reps per set at a lighter weight


CONSISTENCY SCALE

Have a set rest time in between sets (not full recovery) and also be strict on how fast you stand up out of the squat; if it's too slow either try harder or lower the weight.


INTENSITY SCALE

Do a short burpee set or sprint before each squatting set.


MY STUFF

Did a different workout. Probably need to circle back to this one.


GENERAL FEAR LEVEL: 4

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Sam Meixell
October 17th, 2022 at 11:30 am
Commented on: 221017

135-135-150-165-165-175-175-185-185-185

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Mike Andridge
October 17th, 2022 at 10:45 am
Commented on: 221017

185/185/205/205/225

240/250/235/235/235

m/52/175

pr was 260 back in 2012.

So cool having HQ have the compare to dates---Thanks!

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Daniel Robinson
October 17th, 2022 at 10:33 am
Commented on: 221017

135 - 225

Increased 10-lbs each set

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James Gentile
October 17th, 2022 at 9:32 am
Commented on: 221017

YMCA. Lower back still tender, took it easy.


185-205-225-225-225-235-235-235-240-240


220127- up to 295

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Luis Oliveira
October 17th, 2022 at 7:20 am
Commented on: 221017

112 kg (247 lbs)

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Steven Thunander
October 17th, 2022 at 2:11 am
Commented on: 221017

Globo wod: If you have a rack, stands or rig, a barbell and plates you're all set. Get to work. If you are using iron plates today use spotter arms, safeties or pins in the rack or rig, or use a spotter for sets near failure. If you are using bumpers without safeties or a spotter know how to bail out before going heavy. If you only have a Smith machine and no bars/rack, let's load it up today, then do unilateral leg work post. Dumbbells sub dumbbell weighted pistols or dumbbell bulgarian split squats depending on your capabilities. If you max the available dumbbells do AMRAP sets.

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Ben Brennan
October 17th, 2022 at 2:10 am
Commented on: 221017

Bit confused on the programming for today; should we build to a 2RM or do a dynamic effort day?

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Charles Meyers
October 17th, 2022 at 12:01 am
Commented on: 221017

Charles Meyers

January 26th, 2022 at 6:19 pm

Commented on: 220127

Workout of the Day for 220127:

Back squat 2-2-2-2-2-2-2-2-2-2 reps

115-125-135-155-165-175-1801185-205-220

week 6 of recovery from meniscus tear getting better

MONDAY

221017

Workout of the Day

Back squat 2-2-2-2-2-2-2-2-2-2

135-145-160-180-190-200-215-225-245-277.5 reps

(edited)
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David Whiteman
December 28th, 2021 at 7:09 pm
Commented on: The Back Squat

Might be the difference between a high bar vs. low bar squat. In the video, this is a high bar squat which lends the torso to stay vertical....I much prefer the low bar squat myself when getting heavier, which utilizes more hip drive.


Check out this site below for more in depth insights between the two.


https://barbend.com/high-bar-versus-low-bar-squats/

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Jim Rix
May 25th, 2019 at 7:55 pm
Commented on: The Back Squat

I don't know how he keeps his torso so vertical. I think I'm way further forward when I don bs, esp. heavier ones.

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Warren Love
June 25th, 2023 at 2:43 pm

Femur length may be a limiting factor is staying vertical. Longer femur pushes your hips back further causing you to lean forward to stay over your midfoot. Calf flexibility is the other factor that can limit getting forward and more vertical. It's all good!!

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