CrossFit | 210320
Saturday

210320

Workout of the Day

59

Back squat 5-5-3-3-3-1-1-1-1 reps

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Compare to 200714.


Scaling:
Focus on excellent technique for every set. If you have previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.

Beginner Option:
Back squat 5-5-5-3-3-3-3-3 reps

Johanna Juliusdottir: 21.1

Johanna Juliusdottir, 24, took the win on the women’s side in Open Workout 21.1, putting up an impressive time of 11:02​ — the best time across the men’s and women’s field. A lesser-known dottir (for now), Juliusdottir hails from CrossFit Reykjavik in Iceland, and has competed at the CrossFit Games once in 2017 on Team CrossFit XY. Juliusdottir has steadily worked her way up in Open ranking over the years, and looks to make a name for herself in the Sport of Fitness in 2021.

Watch Johanna Juliusdottir: 21.1

Jonne Koski: 21.1

Perennial CrossFit Games athlete Jonne Koski won the first workout of the season in the men’s field. The 26-year-old Finland native completed the couplet of wall walks and double-unders in 11:08​.

Watch Jonne Koski: 21.1

Comments on 210320

59 Comments

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Márcio Jales Costa
May 24th, 2021 at 8:44 pm
Commented on: 210320

(2x5) 155lb 165lb (2'' descending, 2'' pause at the bottom)

(3x3) 185lb 195lb 205lb (2'' descending, 2'' pause at the bottom)

(5x1) 215lb 225lb 235lb 235lb (4'' descending, 2'' pause at the bottom)

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Manchild Manchild
April 16th, 2021 at 3:38 pm
Commented on: 210320

115, 135,

155, 165, 175,

195, 205, 215, 225

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Nicole Duke
April 13th, 2021 at 1:00 am
Commented on: 210320

42, 62, 72, 92, 102, 112, 122, 132, 137

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Jeff Chalfant
April 11th, 2021 at 12:35 am
Commented on: 210320

225-225x5

245-255-265x3

285-305-310m-265 from dead stop off spotter arms (took a couple tries)


handstand practice and stretching 20m after


42/69”/177lbs.

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Cor Oz
March 28th, 2021 at 1:50 pm
Commented on: 210320

Previous

185, 205

225, 235, 235

245, 255, 265, 275 (shallow)


Assessment 

Work up to 285


Results

185, 205

225, 235, 245

255, 265, 275 PR, 285 PR

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Donald Anthony
March 27th, 2021 at 6:18 pm
Commented on: 210320

M/28/6’1”/205#


load: 225 | 245 | 275 | 285 | 295 | 315 | 325 | 335 | 345

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Mohamed Ali Abd Elazim
March 24th, 2021 at 11:27 am
Commented on: 210320

5 x 170

5 x 180

3 x 190

3 x 200

3 x 200

1 x 220

1 x 230

1 x 230

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Hamilton Kipp
March 24th, 2021 at 12:36 am
Commented on: 210320

5 reps: 220-230

3 reps: 235-240-245

1 rep: 245-250-255-260

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Albert Kombe
March 23rd, 2021 at 9:55 pm
Commented on: 210320

135, 185, 205, 225, 245, 265lbs, 285, 295lbsx2

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Aaron Brumit
March 23rd, 2021 at 5:25 pm
Commented on: 210320

x5 115-135

x3 165-175-180

x1 190-195F-165-175-185

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Glenn Guy
March 23rd, 2021 at 12:21 am
Commented on: 210320

1x5x155#

1x5x155#

1x3x175#

1x3x185#

1x3x195#

1x1x205#

1x1x225#

1x1x245#

1x1x245#

1x1x250#

1x1x250#


M/44/5'6"/140 lbs



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Derek Eason
March 22nd, 2021 at 10:15 pm
Commented on: 210320

205-225-245-265-285-305-315-325-335lbs.




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Dan Morris
March 22nd, 2021 at 5:35 pm
Commented on: 210320

225-235-245-255-265-275-285-295-305


42 / 6’0 / 195

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Diego Rivear
March 22nd, 2021 at 1:43 pm
Commented on: 210320

26 y/o

160lbs

CrossFit PR

1-205 (5 reps)

2-225 (5 reps)

3-245 (3 reps)

4-255 (3 reps)

5-260 (3 reps)

6-265 (1 rep)

7-275 (1 rep)

8-285 (1 rep)

9-290 fail

(edited)
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Jeffrey Howard
March 22nd, 2021 at 1:37 pm
Commented on: 210320

M/25/5'8"/155lb

CrossFit AFK


225lb-245lb-275lb-285lb-295lb-305lb-315lb-325lb-335lb(matched old PR)

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Kevin Ferraro
March 22nd, 2021 at 2:02 am
Commented on: 210320

M/60/190


225-245

265-285-305

315-325-335-355

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Claire Fiddian-Green
March 22nd, 2021 at 12:35 am
Commented on: 210320

5@ 85, 95

3@ 105, 115, 125

1@ 135, 145x3

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Randy Crooker
March 22nd, 2021 at 12:15 am
Commented on: 210320

Threw out my back before attempting 21.2. Called it off. Live to fight another day.

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Michael Dragon
March 21st, 2021 at 5:23 pm
Commented on: 210320

95-135-135-155-165-165-170-185-170

Haven't backsquatted in years. Took it easy and enjoyed it - no debilitating residual pain for the first time since 2010! TY to my Physio Doc who taught me how to mobilize dem hips!

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Sam Meixell
March 21st, 2021 at 12:28 pm
Commented on: 210320

155-175-190-205-215-225-235-245-225

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Chin-Sheng Chou
March 21st, 2021 at 2:57 am
Commented on: 210320

225/255/275/285/295/315/330(x)/320(x)

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Jade Teasdale
March 21st, 2021 at 2:43 am
Commented on: 210320

Left, lower back is tight. So I did some go-wod mobility & then did 5 exercises for my back. https://www.californiastrength.com/blog/fix-low-back-pain-and-stiffness

Then, today’s workout with an empty barbell. Went slow & focused on a good mechanics.

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Jade Teasdale
March 21st, 2021 at 2:50 am

Then, I did a TABATA

Hollow Body Hold

HS Hold

Flutter Kicks

Push Ups

-needed a little sweat.

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James Gentile
March 21st, 2021 at 1:38 am
Commented on: 210320

215-225-245-255-260-275-280-285-275


Threw in 36" Box jumps after each x1. Could've pushed it a little harder but fridays run was a doozy.

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Matthew Letarte
March 21st, 2021 at 12:35 am
Commented on: 210320

WU 5x45/45/95/135

5 x 185/205

3 x 225/245/255

1 x 265/275/285/295(f)

Full ROM, happy with the session

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Travis Schwartz
March 21st, 2021 at 12:10 am
Commented on: 210320

5-5-5-3-3-3-3-3

225x3

255x3

275x2

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Charles Meyers
March 20th, 2021 at 11:33 pm
Commented on: 210320

July 14th, 2020 at 7:20 am

Commented on: Tuesday 200714

Practice SLIPS for 20 minutes.

Back squat 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

155-190

205-225-255

272.5-297.5-317.5-327.5



210320

AFTER 21.2

115-135

155-175-192.5

207.5-237.5-250 f 205-210

rough

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Nicole Deaver
March 20th, 2021 at 10:53 pm
Commented on: 210320

Back squats

5- 95/ 95/ 135/ 135/ 155/ 155/ 175/ 175


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Antonio Alves
March 20th, 2021 at 10:41 pm
Commented on: 210320

Limited to a 25 kg bar, so modified this to:


10 rounds of:

10 back squats

5 shoulder presses

2'30'' rest between rounds

--

No time for more today. But a good session, nevertheless.

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Coastie Nick
March 20th, 2021 at 9:57 pm
Commented on: 210320

190-210-230-250-270-280-290-300-310(PR)


200714: 185-205-225-245-265-275-285-295-305

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Danny Bostwick
March 20th, 2021 at 9:09 pm
Commented on: 210320

Pulled a max deadlift before yesterday (475) so didn’t want to max something else today because my back was smoked and I slept like shit last night. Instead, did 8x3 at 245 which is bout 65%. Made them fast and aggressive but still tried to move as perfect as possible.


Then hit some accessories targeting VMO and glute med as well as some hamstring curls, GHRs, and a few good mornings. Not super high volume or intensity of anything, just wanted to move well and feel good when I got done. Great session. #mainsitemafia

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Christian Simpson
March 20th, 2021 at 8:45 pm
Commented on: 210320

3/38/20: up to 260#

7/14/20: up to 290#

Today: (5) 225, 235/ (3) 245, 250, 255/

(1) 270, 280, 290f, -

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John Rossetti
March 20th, 2021 at 8:28 pm
Commented on: 210320

56 YOM 5’6” 212

squat

205X5

225X5

235X3

245X3

265X1

275X1

285X1

295X1

no PR today

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Michael Arko
March 20th, 2021 at 8:11 pm
Commented on: 210320

5x 150 - 160

3x 170 - 180 - 190

1x 200 - 210 - 220 - 230


230 is right around my last max but it felt like nothing.

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Brett Eckles
March 20th, 2021 at 7:53 pm
Commented on: 210320

5: 225-225

3: 245-260-275

1: 295-305x3


M/28/6’1”/200lbs

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Hank McKibban
March 20th, 2021 at 7:38 pm
Commented on: 210320

190-210-230-250-260-280-290-300-310


190722: 185-205-225-245-255-275-285-285-275

(edited)
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Kirk Byrd
March 20th, 2021 at 7:14 pm
Commented on: 210320

RX - 225,245 x 5, 255,265,275 x 3, 285,295,305,320 x 1

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kevin robinson
March 20th, 2021 at 6:19 pm
Commented on: 210320

185, 205 x 5

220,235,245 x 3

260,275,290,300 x 1

rx


sore after 21.2

no Pr attempt this time

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Charlie Pokorny
March 20th, 2021 at 5:58 pm
Commented on: 210320

x5: 225 - 245

x3: 265 - 275 - 280

x1: 290 - 300 - 310(f) - x

m/52/5'11"/200#

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Tomi Krznar
March 20th, 2021 at 5:48 pm
Commented on: 210320

5x50, 5x60, 3x70. 3 x 80, 3 x 90, 2x100, 2x110, 1x 120, 1x125 kg easy

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Mike Andridge
March 20th, 2021 at 5:36 pm
Commented on: 210320

5 @ 135#

3 @ 165/185/195#

1 @ 220/230/240/250

Haven't felt this good doing heavy squats in a looong time---went for 260# and got it to tie (from what I can tell) my pr from 2013.

Then my 24 yr old son comes in the garage and says "you should have went for 265# to break it".....Where the heck was he 5 min ago?????

m/51/175

compare to

were singles at 220#

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Charlie Pokorny
March 20th, 2021 at 5:59 pm

Nice Mike!

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Gavin Christensen
March 21st, 2021 at 6:23 am

Mike, really nice job!

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Tom Whyte
March 20th, 2021 at 5:33 pm
Commented on: 210320

Due to no rack, subbed:

Hang Squat Clean + Front Squat

1+4:

Alexa: 25 - 30 - 35

Tom: 60 - 63 - 66

1+2:

Alexa: 40 - 42 - 44 - 45 - 47

Tom: 70 - 72 - 74 - 76 - 77

All in kg

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Gavin Christensen
March 20th, 2021 at 5:05 pm
Commented on: 210320

5 @ 185# and 225

3 @ 235, 240, 245

1 @ 255, 265, 275, 295.


Good session. Haven’t squatted heavy in months.

(edited)
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Erik Dresner
March 20th, 2021 at 4:58 pm
Commented on: 210320

185-225-235-245-255-275-285-295-306 (138.8 kg)


That’s a 1# PR for me, first 1RM back squat PR in 3 years! If I have to be honest, depth may have been borderline on that last rep, but so was my last PR.

(edited)
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Charles Meyers
March 20th, 2021 at 4:50 pm
Commented on: 210320

Redo 21.2

35 lbs dumbbell snatches

24” box step overs

209 reps

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Nora Kluge
March 20th, 2021 at 4:34 pm
Commented on: 210320

35-40-45-47.5-50-52.5-52.5-52.5-52.5 kg

Focus on technique


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Myles Lance
March 20th, 2021 at 3:39 pm
Commented on: 210320

185-205-225-245-265-295-315-275-280

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Joe Conradi
March 20th, 2021 at 3:02 pm
Commented on: 210320

10/10/10/8/8/8/8/8 of 2x70#DBs squats


(Since limited on weights did some extras: 15 T2Db, 7 curls and 7 Arnold press w 2x45#Dbs, 14 step ups - between sets)

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Lincoln Kerger
March 20th, 2021 at 1:39 pm
Commented on: 210320

Not feeling a max effort today - sore knees and tight back. Technique focused.

10 reps each

135#-135-155-165-165-175-185-185-135


Mixed in SLIPS before, in between sets, and after. Did the 135 right after last 185 for an immediate comparison in technique to the lighter weight. Didn't notice any degradation at the higher weight, so I will count today as a plus.

(edited)
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Steve Day
March 20th, 2021 at 1:33 pm
Commented on: 210320

20 Min SLIPS

5 x 205, 215lbs

3 x 225, 235, 240lbs

1x 245, 255, 265, 280(F)lbs


280 was a 5lb PR attempt. No go but glad I tried.

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Lincoln Kerger
March 20th, 2021 at 1:39 pm

Next time.

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Alex Pettingell
March 20th, 2021 at 12:56 pm
Commented on: 210320

155-175-185-195-205-215-225-235-245(f)-225

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Daniel Robinson
March 20th, 2021 at 10:59 am
Commented on: 210320

Did Workout 21.2 / 17.1 first and then went right into BS:

135x2 - 155x3 - 185x4

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Johannes Kluge
March 20th, 2021 at 9:40 am
Commented on: 210320

70-80-90-95-100-105-110-112.5-113.5 kg

Total: 876 kg

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Brendan Mullan
March 20th, 2021 at 7:55 am
Commented on: 210320

5 x 70kg

5 x 90

3 x 110

3 x 120

3 x 130

1 x 140

1 x 150

1 x 160

PB is 170 but haven't squatted this heavy in a while so maybe for another day 😅👍

(edited)
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QiHui Xing
March 20th, 2021 at 5:44 am
Commented on: 210320

174CM/75KG/29AGE.

200328:115-125-135-140-145-150-155KG.-X-X.

https://youtu.be/F4JNLQq4_NE

200714:117-122-127-132-137-142-147-152-157KG.

https://youtu.be/ioc9Je4YFE0

210320:100-110-120-130-135-140-145-150-x155KG.

https://youtu.be/PiVWx7URrCw

(edited)
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Chris Sinagoga
March 20th, 2021 at 2:31 am
Commented on: 210320

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENT

Back squat themes - squatting with heavy weight, pulling and pushing from the hips, high output then long rest


MAIN DECISION

Do I have the juice to work up to a heavy 1?


TECHNIQUE SCALE

Same format, do sets of 10+ per set.


CONSISTENCY SCALE

Pick a heavyish weight and pick a number to get (maybe 50). Use as few sets as needed to get there.


INTENSITY SCALE

So a sprint or burpees or something to get breathing heavy before each set.


INJURY SCALE

Upper-body - as is

Lower-body - complete as many rounds as possible in 15 minutes of: 10 strict knees to elbows, 10 strict press


MY STUFF

Did sets of 15 at 135 between cleaning stuff


GENERAL FEAR LEVEL: 4

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