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Workout of the day

65

Back squat 1-1-1-1-1 reps

Stretch and practice scales before and after.

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Compare to 190428.

At-Home Workout

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At-Home: Cluster

Floor touch, squat, reach.

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Comments on WOD 190701

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Chris SinagogaJuly 1st, 2019 at 12:10 am

Champions Club Scaling Notes: RANT: I don't know why but I had a feeling this was going to come up (I didn't look ahead, either). We have been getting crushed with some of these workouts recently - especially in terms of volume - and going for a nice 1-rep max can serve as a recovery as well as a test. All of the scales can act as a skill transfer to the back squat if you use critical thinking. Start from the feet and work your way up and see what connections you make. For the group, don't feel married to the 1 rep sets, or even the back squat in general. A squat is a squat. Front squat, overhead squat, and deadlift all might be better options if you are short on racks and wanted to do a weighted squats. If the weight won't get heavy enough, add a small dose of fatigue (like 8 fast burpees before a set) and see how 135-lbs. can feel like 300.

Chris SinagogaJuly 1st, 2019 at 12:10 am

Check the Compare-to for last time's notes.

Bryan RosenJuly 1st, 2019 at 12:57 am

Warm-up for 190701: GENERAL WARM-UP 2 rounds of: 5 Turkish get-ups, each side 10 goblet squats with a 2-sec pause at the bottom 15 good mornings with an empty barbell Row 90 seconds SPECIFIC WARM-UP Back squat Perform 5 reps of each step with an empty barbell: - 1/4 back squats - 1 & 1/4 back squats with pauses > Pause for 2-sec at bottom of squat and at just above parallel before squatting to the bottom again - Back squats Build up Build up to first working set by doing sets of 5-4-3-1-1 > First working set should be challenging and above 85% of 1RM

VLADIMIR KALININSeptember 6th, 2019 at 5:46 pm

Thanks Bryan, how does a newbie go about selecting weights for all these weighted ones?

Steven ThunanderJuly 1st, 2019 at 1:00 am

Globo scale: if you have access to a barbell and rack/rig, this one is as Rxed. Remember to use a spotter, spotter arms/pins, or bumper plates (for dumping) for safety reasons. For those of you in a hotel gym or gym without a barbell, you have a few options. 1. Smith machine squats (not optimal but allows for heavy loads). 2. A weighted dumbbells single leg movement (pistol squat, box/bench step up, Bulgarian split squat, or lunge), work to a heavy set of 3-5 on each leg. 3. Work on pistols or progressions today.

Juan AcevedoJuly 1st, 2019 at 1:14 am

INTENDED STIMULUS Let's start this week strong! It has been a while since we squatted heavy not in the context of a CrossFit total. That means you don't need to worry about anything else but squatting. Today you will have time to warm up that movement really, really well. Treat each repetition as if it were your max. Don't wait for the bar to be heavy to act like it is. Respect all the weights and use your sets to really dial in your movement. You want to arrive to those five singles ready, excited, and confident. From then just squat with fire and love. Trust your body: it will know what to do. Remind yourself of one thing: you want the heaviest squat you have today with awesome mechanics. If that is a PR, so be it, if not it does not matter. The purpose is not to best yourself, it's to lift the heaviest you can today. For athletes struggling with form remember this: loading a movement challenges and reinforces whatever motor pattern you are capable of, so loading crummy mechanics will challenge and reinforce them. If you need to develop your technique that should be your focus today. The options below might help you! OPTION 1 For athletes with good movement patterns but not familiar with going super heavy. Back squat 5-5-5-5-5 reps Keep adding weight while your movement is solid. If at any point you feel a big deviation in mechanics, end your set, deload and move on the next one. OPTION 2 A. Tabata of air squats to a target B. 5 supersets 30 seconds bottom of the squat hold 30 seconds arch/superman hold rest 1:00 between super sets C. 5 supersets 3 bottom-to-bottom squats 3 super-slow squats rest 1:00 between supersets NOTE ON MOVEMENTS Bottom-to-bottom squats: Lower to full squat position (thighs parallel to floor or below), hold for a full ten seconds, rise and immediately upon full extension of hip and leg return to bottom and hold for ten seconds. Super-slow squats: Take twenty seconds to reach bottom and twenty seconds to reach top again. NOTE ON STRETCHING Check the Youtube video: "Super Squat Hip Sequence pre-workout | Feat. Kelly Starrett | MobilityWOD". This is now a classic mobilization for squats. Try it! And since you are already on the YouTubes, check the video: "CrossFit - "Just Squat" with Greg Glassman"

Ken SamwaysJuly 1st, 2019 at 1:40 am

Can someone please clarify for me what Scales is?

Js SmithJuly 1st, 2019 at 2:00 am

Scaled to 5reps: 55/65/75/85/95/105/115# Stretch and scales also. Switched to higher reps so I could keep the weight lower. Knee & back are getting better! Not bad for a two a day, no time tomorrow.

Kyungtaek KangJuly 1st, 2019 at 4:10 am

안양공식인증지부 크로스핏힘 365-375-380-365-315LB 강경택 45세/180cm/90kg

Dyon TorrellJuly 1st, 2019 at 5:24 am

100kg-140kg-160kg-180kg-210kg

Sebastien FitzpatrickJuly 1st, 2019 at 10:01 am

365 - 365 - 365 - 365 - 365lbs Last time I did 385lbs across.

John RodriguesJuly 1st, 2019 at 12:21 pm

Hi everyone Can someone please send me a video with demonstration about WOD 190701? in my understanding I have to do Back squad: https://www.youtube.com/watch?v=ultWZbUMPL8 So I do one rep and do: https://m.youtube.com/watch?v=WgXaf7g0Pyo then: https://m.youtube.com/watch?v=Arh2Q_prqvw and so do it all again for 5 reps or until fatigue/fail??? Thanks

Martin LoftusJuly 1st, 2019 at 4:50 pm

John, the wod calls for single heavy lifts. Do a general warm up, then specific warm up (deadlifts) with progressively heavier lifts until you get near your max (>80%). Then you do singles for the real work of a 1 rep max lift. If you are new to deadlifting you may be better served using a more moderate weight for 5 sets of 5 (5x5).

John RodriguesJuly 1st, 2019 at 5:27 pm

Copy that. I did what I understood. I did back squat with 120/140/160/200/220 lbs then together scales front and back and It was 5x5 as follow: 1 set 5 reps 120 lbs then scales front and back 5secs 2 set 5 reps 140 lbs then scales front and back 5secs 3 set 5 reps 160 lbs then scales front and back 5secs 4 set 5 reps 200 lbs then scales front and back 5secs 5 set 5 reps 220 lbs then scales front and back 5secs Thanx for the clarification and have a good week!

Clark PewJuly 1st, 2019 at 12:32 pm

Rosen Warm-up; Stretch & Scales; 45#X5/75#X5/95#X5/125#X5 (no rack; clean to back squat)

Mike AndridgeJuly 1st, 2019 at 12:57 pm

rx barefoot 195/205/215/220/220

Jim RixJuly 1st, 2019 at 1:53 pm

215-225-225(2)-225# After 10-rep squat sets yesterday, just wasn't in the mental framework for heavy squats today. 3x8 single arm DB shoulder press, 35# DB

John RodriguesJuly 1st, 2019 at 3:22 pm

120/140/160/200/220 And stretch scales front and back

Didier RiosJuly 1st, 2019 at 3:23 pm

1: 225lb 2: 275 lb 3: 305 lb 4: 315 lb 4: 325 lb

Jeff StrainJuly 1st, 2019 at 3:54 pm

245-275-295-315-315

Steve DayJuly 1st, 2019 at 4:24 pm

Back Squat 5x5 185/205/185/190/195 Practiced technique on Front Squat 3x5 95/105/115 Practiced technique on Snatch 3x5 65/65/65 Dusted off the GHD and did 21/15/9

Robin FreiJuly 1st, 2019 at 5:18 pm

110, 130,140, 150,150

Marcel SchreiberJuly 1st, 2019 at 5:22 pm

106kg,116kg,126kg,136kg,138,5kg (fail)

Nicole DeaverJuly 1st, 2019 at 5:24 pm

Back squats 10-135#/ 10-155/ 10-185/ 5-155/ 5-135 Barefoot, went with volume today. Scales between sets.

Stacey ThompkinsJuly 1st, 2019 at 5:46 pm

M/44/6'2"/185# Back in the mix suspects survived our cruise even our stop in the Dominican did do some wods on the boat but won't bore you with those details...today did 14" box squat singles 205/215/225/235/240

Nicole DeaverJuly 1st, 2019 at 6:53 pm

Welcome back!

Mike AndridgeJuly 1st, 2019 at 7:55 pm

Glad you survived:)!

Nathan Michael KingJuly 1st, 2019 at 6:12 pm

295/305/310/300/300

Eric O'ConnorJuly 1st, 2019 at 7:11 pm

This workout is a nice complement to the upper-body dominant gymnastics session yesterday. Today will be a great day to attempt a new back squat personal best or just get some volume under heavy loads. I will use results from the prior effort, on 190428, to help manage loads. A good starting point could be to have the first set start at 85-90% of a previous 1-rep max, which will require adequate build-up time. I will not alter the rep scheme for most of my athletes. However, some of my newer athletes might not be skilled or strong enough to fully benefit from heavy singles. For these athletes, I may have them do sets of 3 to 5 reps at submaximal loads. This can potentially be more beneficial and allow for more practice time with the movements. During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics or start to shorten their range of motion.

Vincent DahlqvistJuly 1st, 2019 at 7:25 pm

154Ibs-176Ibs-198Ibs-220Ibs-231Ibs-243Ibs-254Ibs

Kyle BuchananJuly 1st, 2019 at 7:35 pm

dynamic stretching in lunge/squat + 2 x 5 front scale hold into back scale hold/side back squat in kgs 150-156-160-160-160 3 x 20 second front scale + back scale hold /side 5 min in forward fold 10 min in pancake

Matt ZeroJuly 1st, 2019 at 10:04 pm

295/295/295/335/345F

John RossettiJuly 1st, 2019 at 10:26 pm

54 YOM 5’6” 216.5 Back Squats 275X1 ^ 295X1 ^ 315X1 ^ 335X1 PR 345X1 PR ^

Albert KombeJuly 1st, 2019 at 11:50 pm

245-265-295-305-315lbs Rx

Jesse DelanderJuly 2nd, 2019 at 12:07 am

355-365-375-385-395(f)

Adam TatunJuly 2nd, 2019 at 1:06 am

195-205-215-225-235

Mike LongJuly 2nd, 2019 at 1:43 am

315-365-365-405-405

Michael MarleauJuly 2nd, 2019 at 2:56 am

Back squat 1-1-1-1-1 reps Focusing more on better form and depth for a while since last time this cane up. Progression from 135 (10), 155 (8), 175 (6), 195 (4), 225 (2), 245 (1) x 5 Stretch and practice scales before and after.

Jacob CramJuly 2nd, 2019 at 4:49 am

225.245.245.255.245

Jordan CotterJuly 2nd, 2019 at 12:01 pm

225-245-275-275 M / 31 / 149lbs / 5'8"

Tyler WoodJuly 2nd, 2019 at 1:35 pm

All in lbs. - 270-285-300-320-340(PR!)

Jon WilsonJuly 2nd, 2019 at 3:00 pm

185 205 215 235

Lucas AllanJuly 2nd, 2019 at 7:43 pm

43/6'3"/200 325-345-355-315x2 5 mins scales before/after

Gordon LeeJuly 2nd, 2019 at 8:29 pm

Back squats 10x 95 10x 145 10x 145 10x 145 10x 145 focused on technique today

Cor OzJuly 3rd, 2019 at 2:11 am

205 225 245 255 255 Rack setting 24/23 9/8

Jesse MontagninoJuly 3rd, 2019 at 6:44 am

225'295-295-320-295 D 55-75-95-95-95

Alex PhamJuly 3rd, 2019 at 10:51 am

175-225-245-265-265

Michael ArkoJuly 3rd, 2019 at 11:19 am

I think I forgot to post Monday. Technique / volume: 10 x 120lbs 10 x 120lbs 10 x 130lbs 10 x 130lbs 10 x 140lbs Scales before were ok; scales after were embarrassing.

Jeremy HoJuly 3rd, 2019 at 2:34 pm

Subbed back squats with front squats. Did 3 sets of 10 starting at 95 then increased to 135. Fingers aren't used to holding the bar in the front squat position yet.

Shane AziziJuly 3rd, 2019 at 9:26 pm

315, 325, 335, 345(questionable depth), 345 Rx

Kiron SimmonsJuly 4th, 2019 at 2:04 am

265-275-285-295-305 (PR)

Rasmus RollingJuly 4th, 2019 at 7:27 am

Coming back from a lower back/pelvic injury I scaled to 5x5 with 35 kg/77 lbs

Sean WhitingJuly 6th, 2019 at 1:20 pm

255#-255#-255#-255#-255#

Claire Fiddian-GreenJuly 9th, 2019 at 10:37 am

Focused on technique today. 5 @ 105 lb., 115. 3@ 125. 2@ 135. 5@ 125. 3@ 135. 5@ 125. Completed 07/09/2019.

Kevin MillerJuly 11th, 2019 at 11:51 am

1-255 1-275 1-285 1-305 1-305 320 is my 1RM

Mike de GraauwJuly 12th, 2019 at 3:55 pm

135/185/235/265/285 Finished with 3@265 M/60/6’2”/230

Morgan GreeneJuly 12th, 2019 at 4:54 pm

295-305-315-325-330

Cy AziziJuly 12th, 2019 at 5:04 pm

210,215,220(F),220(F),215(F)

Clint MichaelJuly 13th, 2019 at 12:34 am

275, 295, 315, 320, 325-fail

Shannon SaidJuly 14th, 2019 at 5:17 am

100kg 120kg 120kg 130kg 130kg

Jeff ChalfantJuly 23rd, 2019 at 2:30 am

295-305-315-325-335lbs. At least 4 back scales and 3 front scales while building up. 3x:30 each leg back scales and 2x :30 each front scales after post max effort stretching. Did elevated pigeon for 5m, elevated pancake/ straddle 5m and stretched quads between from scales. Not much stretching prewod. 40/186/69.5”

Jeff ChalfantJuly 23rd, 2019 at 2:32 am

Last time 315 on all sets.

John CampionJuly 25th, 2019 at 5:46 pm

270 275 285 290 295

Kury AkinSeptember 6th, 2019 at 2:00 pm

3s @ 85. 95. 105. 105. 105kg. No catchers at home so went for strength.