CrossFit | 211216
Thursday

211216

Workout of the Day

37

Back squat 3-3-3-3-3 reps

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Compare to 201221.


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

CrossFit Health Conference Feature: Challenging Our Assumptions

Every trainer, athlete, physician, or coach has dealt with the unfortunate experience of injury and its consequences — physical, mental, and emotional. But that doesn’t mean injury is inevitable. Session 2 of the 2022 CrossFit Health Virtual Conference will focus on challenging our assumptions regarding injury. During this session, expert panelists will share tools to identify potential injuries before they occur, illustrate how to modify training in ways that reduce risk while maintaining performance, and educate attendees about how to respond to injuries that do occur with specific, targeted adjustments that preserve both short- and long-term health and well-being. You’ll hear from four of the most prominent, effective trainers and physicians in the CrossFit community, each of whom has spent years working with athletes across the entire spectrum of performance and ability.

Read MoreCrossFit Health Conference Feature: Challenging Our Assumptions

Comments on 211216

37 Comments

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Albert Kombe
January 15th, 2022 at 10:09 pm
Commented on: 211216

185-225-245-265-285lbs

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Leonel Manzilla
January 8th, 2022 at 11:56 pm
Commented on: 211216

Male 24y 175cm 86kg


Going back on track after surgery I felt not that strong but not that weak

315, 335, 355, 365, 375,

385x1

(edited)
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Jeff Chalfant
January 7th, 2022 at 1:11 am
Commented on: 211216

285-295-305-315-320 (High-bar pr for 3)


Used all the gear I had today: belt, shoes, wraps!



180/42/176cm

(edited)
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Hank McKibban
January 2nd, 2022 at 8:23 pm
Commented on: 211216

225, 255, 275, 285, 295


201224: 230, 260, 280, 290, 295

201011: 225, 255, 275, 280, 265

191125: 225, 250, 275, 265, 265

180130: 225, 250, 265(2), 245, 245

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Courtney Guthrie
December 29th, 2021 at 8:52 pm
Commented on: 211216

105-115-125-135-140

F/25/5’5/140

CrossFit AFK

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Ruiqin Huang
December 29th, 2021 at 4:17 am
Commented on: 211216

265-270-272-270-270

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Kyungtaek Kang
December 25th, 2021 at 12:00 pm
Commented on: 211216

☆CFHIM 315-315-320-320-315 LB

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Jeffrey Howard
December 24th, 2021 at 8:16 pm
Commented on: 211216

M/26/5'8"/155lb

CrossFit AFK


320lb-320lb-320lb-320lb-320lb


Knee hurt building up through the 200lb range, felt great before. Started to foam roll and stretch to search it out. My calf is the culprit. Gave plenty of stretching and slowww foam smashing on the calf and knee felt much better.

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Tassio De Souza
December 21st, 2021 at 2:24 pm
Commented on: 211216

100 kg

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Nate Gordon
December 20th, 2021 at 4:43 pm
Commented on: 211216

255-275-295-315-325

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Troy Bruun
December 20th, 2021 at 2:16 am
Commented on: 211216

Completed 12/16


205-215-225-235-245

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Ralph Keeley
December 20th, 2021 at 1:44 am
Commented on: 211216

M/35/6'/175#


300/305/300/300/300


Deo gratias

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Mike Andridge
December 18th, 2021 at 12:17 pm
Commented on: 211216

205

210

215

225

230

m/51/175

This is more than the last 4'ish compare to dates-pretty happy.

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James Gentile
December 18th, 2021 at 11:28 am
Commented on: 211216

245 - 255 - 265 - 255 - 245


265 was two rounds of x1, couldn't get comfortable under the bar. Chest was dropping was low on the 3rd rep, so went back down in weight.


Up to 260 last time.

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Park Hyunwook
December 17th, 2021 at 11:44 pm
Commented on: 211216

M/49/84

240-260-280-290-280

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Chris Thomas
December 17th, 2021 at 10:19 pm
Commented on: 211216

285.


Bw 172

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Michael Arko
December 17th, 2021 at 3:42 pm
Commented on: 211216

Forgot to post yesterday. Went pretty light: time was tight so I had to cut rest to just 1-2 mins max:

175-185-195-205-210

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Honoré Boone
December 17th, 2021 at 9:02 am
Commented on: 211216

Home version :

4 rounds :

1' goblet squats

1' wall sit

2' rest


(weight : 28kg, 32.5kg, 38kg, 40kg)

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QiHui Xing
December 17th, 2021 at 3:20 am
Commented on: 211216

174cm/77.5kg/30age.

211216:110-120-130-140-150KG.https://youtu.be/u7vXEneDYvM

201221:120-130-140-150-155KG.https://youtu.be/WxY7_0brpew

201011:120-130-140-145-150KG.https://youtu.be/PGv80Dl4xr8

(edited)
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Steve Day
December 17th, 2021 at 12:26 am
Commented on: 211216

185, 225, 225, 235, 245lbs

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Stacey Thompkins
December 17th, 2021 at 12:13 am
Commented on: 211216

M/47/6'2"/180#


14" box squats

195/205/215/225/230

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Sam K
December 16th, 2021 at 11:50 pm
Commented on: 211216

5x3 back squats

225, 275, 295, 305, 310lbs


M/30s/225lbs

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Antonio Alves
December 16th, 2021 at 11:05 pm
Commented on: 211216

Just a 30 kg bar available, so I went with TECHNIQUE SCALE:

--

Back squat:

12 + 15 + 17 + 21 +22 + 14 = 101 reps

2' rest between sets.

--

Light weight, but deep squatting and good form throughout, if I say so myself.

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Coastie Nick
December 16th, 2021 at 9:54 pm
Commented on: 211216

Today: 205-225-245-265-285-305


201221: 230-255-275-290-300


201011: 230-255-275-290-300

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Christian Simpson
December 16th, 2021 at 8:41 pm
Commented on: 211216

11/19/19: up to 225#

10/11/20: up to 265#

12/21/20: up to 255#

12/16/21: 225/255/285/300pr/290

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David Whiteman
December 16th, 2021 at 8:30 pm
Commented on: 211216

M48/5'7"/165#


225# all sets and reps which is roughly 80% of 1RM. Good depth today...spent plenty of time warming up.


Back Squat 5x3

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Mark Yates
December 16th, 2021 at 7:07 pm
Commented on: 211216

205, 225, 245, 265, 265

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Jonathan Elmore
December 16th, 2021 at 3:55 pm
Commented on: 211216

95-125-145-165-185-185-205 (235 not low enough to count)

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Jim Rix
December 16th, 2021 at 2:42 pm
Commented on: 211216

195-205-215-215-215#

Been a while since I did heavy (for me) squats. A little shallow today.


201221: 195-205-215-225-230#


59/5’8”/155

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Randy Crooker
December 16th, 2021 at 1:57 pm
Commented on: 211216

185-190-195-200-205lbs


compare to 12-20-21

185-190-190-195-195lbs

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Christian Palomino
December 16th, 2021 at 1:32 pm
Commented on: 211216

Buena manera de tratar de sacar nuevos PR

205, 235, 265, 285, 305 2 reps 🥵

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Charles Meyers
December 16th, 2021 at 1:14 pm
Commented on: 211216

Back squat 3-3-3-3-3 reps

190x3-207.5x3-232.5x3-252.5x3-277.5x3-302.5x3

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Compare to 201221.Charles Meyers

December 21st, 2020 at 4:59 pm

Commented on: 201221

135-155-180-190-215

(edited)
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Sam Meixell
December 16th, 2021 at 11:47 am
Commented on: 211216

165-175-185-195-205

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Steven Thunander
December 16th, 2021 at 6:16 am
Commented on: 211216

Globo scale: Grab a rack, rig, or squat stands and hit this one. If you are using iron plates today use spotter arms or an actual spotter if you are maxing out. If your gym only has a Smith machine (Planet Fitness I'm talking you, as well as some cruise ships) let's load that up and go heavy (yes I know) amd finish up woth some unilateral dumbbell single leg work. If dumbbells are all you have then consider doing weighted pistol squats 3-3-3-3-3 each leg, or weighted step ups if your pistols are not proficient. Finally you can sub weighted walking lunges.


Busy gym: see above. Perhaps set a clock and do the squats e2mom.


Bodyweight/ equipmentless sub: Leg strength! Let's spend 15 minutes working on pistols or progressions, or lunges if you're not quite there. Once you've done that let's do walking lunges and some explosive jumping squats to cash out.

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Charlie Pokorny
December 16th, 2021 at 3:57 am
Commented on: 211216

265 - 275 - 285 - 295 - 305 - 315(2+f)

m/53/5'11"/189#

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Jim Rix
December 16th, 2021 at 2:43 pm

Strong.

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Chris Sinagoga
December 16th, 2021 at 3:38 am
Commented on: 211216

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Short and heavy. Squatting with weight, not much demand on upright torso. High output, long rest.


MAIN DECISION

Am I good enough at squatting to make 3 reps feel like a pretty miserable experience?


TECHNIQUE SCALE

Same format, add tons of reps each set.


CONSISTENCY SCALE

Same format, hold at the bottom of the squat each rep.


INTENSITY SCALE

Do a short sprint or burpees or something before each set to make the back squats feel heavier than they are.


INJURY SCALE

Pick two movements you can do at full capacity, and do 3 5-minute AMRAPs for them. Rest as needed between.


MY STUFF

Checked the box. Did sets of 5 at 115 in between cleaning and mopping.


GENERAL FEAR LEVEL: 5

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