For load:
10-10-7-7-4-4-1-1
Back squat
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Compare to 240105.
Scaling:
Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.
– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.
Intermediate option:
Same as Rx'd.
Beginner option:
Back squat 10-7-4-1 reps
Coaching cues:
Fight through the sticking point — drive your heels down, push your knees apart, and let your chest lead you to the top.
Resources:
The Back Squat
Heavy Days
Heavy Day: Full Class Coaching Demonstration
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Comments on 240709
110 Comments
95-115-135-155-185-205-225-245
E2.5MOM
95, 105,
125, 135,
155, 165,
185, 195
75kg/77.5kg/80kg/82.5kg/85kg/87.5kg/87.5kg:5reps/
87.5kg:6 reps.
I don't have more weigh.
M/40/6’/88kg
75kg, 90, 97.5, 105, 112.5, 120, 127.5, 135
135, 150, 165, 175, 185, 205, 215, 225
For load:
10-10-7-7-4-4-1-1
Back squat
57,5kg-65kg-72,5kg-77,5kg-85kg-90kg-95kg-97,5kg
😅
71/75/91/95/105/115/120/132x/125 kg
M/51/190
185-185-185-185-215-215-245-246
135-185-205-235-255-285-305-315
m/39/241
M/38/6’/175#
155/185/215/235/255/175/305/x
(Time capped- movie night was starting without me!)
240105: 145/175/205/224/245/255/265/275
Deo gratias
M55/150
Did Back squats; 10-8-6-4-2 for some reason last time so repeated that rep scheme.
155-165-185-200-215#
Finished with 50 DB snatches 40# in 2:40
60/70/90/100/110/120/125/125
95, 105, 135, 155, 185, 195, 205, 215, 225, 235, 255
Most I've squatted in a few months, felt great
7/10/24 at 8:00 PM
135 x10
155 x10
170 x 7
185 x7
205 x4
225 x4
240 x1
255 x2 (felt good so did one more rep at the end)
Have some left knee pain when squatting, likely due to some inflammation from some sort of tweak. Pushed it but didn't go full throttle, and eased into the sets instead of starting high and staying there. Form was good and deep though w/ some long hip stretching so pleased about that. Goal is to rehab L knee (and maybe take a few wods off or heavily scaled) so that next heavy squat day I can hit it hard.
37 / M / 5'9" / 140lbs
135-145
165-165
175F-165
180-190
Failing the set of 4 made me a little cautious I guess. Could have gone heavier on the singles.
Went with 225-225-245-245-275-275-300-315. The sets of 10 and 7 were more metabolically stressful than I thought.
155/155/175/175/205/205/230/230lbs
Rested 2:00 between sets
Rested 2:00 between sets
Rested 2:00 between sets
155, 185, 225, 245, 275, 275, 295, 305
Would normally start much heavier and end about the same but getting back into consistent wods…full depth high bar back squats in nano 2’s.
10/10: 145/155
7/7: 175/185
4/4: 205/225
1/1: 265/
27545yo/173lbs/176cm/95degrees
245/275/315/345/365/385x1/405/410
185/205/255/275/295/305/315/325
Well done!
Beginner: 95,115,135,165. 1k run 5:09
Gained 3lbs after long July 4th roadtrip.
For load:
10-10-7-7-4-4-1-1 Back Squats
115-115-135-145-155-165-180-205lbs
Back Squat
10 - 10 - 7 - 7- 4 - 4. - 1 - 1
185-185-205-205-230-230-255-255
135lbs x10
165lbs x10
195lbs x7
210lbs x7
225lbs x4
235lbs x4
245lbs x1
260lbs x1
Back squat 10-7-4-1 reps
95-135-185-225
10*40-10*45-7*50-7*55-4*60-4*65-1*70-1*75
Rx. Back squat for load
10x135 lbs
10x155 lbs
7x170 lbs
7x185 lbs
4x200 lbs
4x210 lbs
1x225 lbs
1x235 lbs
m/42/167 lbs
Rx
95-135-175-195-205-225-255-275
54 yo M/ 5'9"/ 151 lbs
As Rx'ed
140-145-155-165-175-185-200-215 lbs
Kg
60-70-80-90-100-100-110-110
not bad for not doing weight squats for 4 years now (until today)
65-75-95-105-115-125-135-135
10/135-10/185-7/205-7/225-4/245-4/255-1/265-1/275
The las one my 87%. Happy with day. Second day here. Happy
The las one my 87%. Happy with day. Second day here. Happy
3 reps @ 120 Kg. No energy for more today
Warm up: stretch, leg extensions (3x10 @ 180 lb), sitting calf raises (3x20 @ 100 lb)
10: 145 lb
10: 145 lb
7: 195 lb
7: 205 lb
4: 215 lb
4: 225 lb
1: 235 lb
1: 235 lb
ran out of weights.
cool down: standing calf raises (3x20 @ 235 lb), stretch
Great! Too bad about running out of weights before energy.
M- 53/ 5'7 / 225
225/10, 245/10, 265/7, 285/7, 315/4, 335/4, 365/1, 385/1, 405/1
Awesome!
Very well done!
M/49/6'2"/185#
14" box squats
10 - 145/155
7 - 170/185
4 - 200/215
1 - 230/245#
Nice work, I'll have to remember box squats for next time
Nice job Stacey!
10s at 135-145#
7s at 165-175
4s at 185-195-195
no singles today
240105:
same weights and reps, but included 205-215-singles
Very happy with this. It’s been ages since I’ve done heavy (for me) squats, which is why (+ coddling my back) I avoided the singles. Tomorrow will be a day of walking funny, with lots of good soreness.
61/5’8”/154
Hey Jim that is why I prefer/do box squats I feel less beat up the next day
Good job & glad your back is letting you get back to it!
Keep at it Jim! I totally understand the need to guard the back after injury.
10 rep @ 60 (x2)
7 rep @ 65
7 rep @70
4 rep @80
4 rep @90
1 rep @105
1 rep @108 (echec)
Good steady progression
Not sure if I’ll get any work in today. I’m at my in-law’s, because we still have no power. I’ll definitely make this one up.
From Houston, I presume?
Hope it gets restored soon!
That is correct Jim ☹️, we call it H-town for the humidity.
Beginner option:
Back squat 10-7-4-1 reps
65
80
125
157.5
Nice work Charles!
Great!
10 @ 90
7 @ 100
4@ 110
1@120
1@125
Good job!
Nice work
Good work!
Pre WOD -2 mi ruck w/ 20# med ball @ 93°/100% humidity- AGAIN
No rack, so limited by clean-ability & went with FS(s). Even w/ a rack, my #s will never be high here, but still feels like work to these old joints!
10s-45-55
7s-65
4s-75
1s-80-actually the most I've been able to clean in awhile, so that was nice. 85 not so much...
Nice job getting after it without a rack, especially with the ruck run in the heat/humidity beforehand!
Great job!
Modified
10-10-7-7-4-4-2-2
136-155-175-185-205-215-225-235#
Every part of me felt like I checked the box today except for my knees. It felt like the strength was there to go heavier, but pain was the limiting factor - don’t push that envelope, live to fight another day. It was still good to get back squat work in.
Always best not to push it & end up setting yourself back & those numbers are great anyway!
Good work my man!
That's definitely the right call! Well done
36 40 44 48
That works! Good job.
sumo deadlifts:
135#x10
185#x10
225#x7
275#x7
295#x4
345#x4
385#x1
405#x1 (PR)
Nice!!! Congrats on the impressive PR!
Great job and congrats!
That’s awesome!
15 at 155
15 at 185
11 at 205
11 at 215
6 at 225
6 at 245
Then I attempted 2 at 255 but couldn’t get the clean and was running low on time so called it quit
Good work!
Great job, especially cleaning that weight first!
I think you deserve some bonus point! Good work!
FS and no rack + extra reps…impressive!
garage gym. 95% humidity has me sweating like a metcon.
155-165-185-225-255-260-275-285
240104 - 135-155-185-225-255-275-295-305
body wasn't feeling it today but still a good workout.
Good work still! Humidity had me sweating like crazy too.
Well done & agreed on this swampy weather!
Well done & agreed on this swampy weather!
Solid work James!
80/90/95/100/105(RPE8.5)/110(RPE8.5)/115/120(RPE8.5)/+125(RPE9)
70kg 80kg / 85kg 90kg / 95kg 100kg / 105kg 110kg
Stayed at 80% no lifting shoes
Well done
7s 220
4s 240-265
1s 285-315
went to 95% today, used the recommended percentages otherwise, very useful!
Excellent!
Excellent!
Well done!
Nice work!
👏🏼👏🏼👍🏽
Thanks you guys!
Rx:
55-60-65-70-80-85-90-100
Globo wod: If you are using iron plates or don't know how to bail properly use a rack with spotter arms or a spotter for the heavier sets. Dumbbells sub dumbbell bulgarian split squats 10-10-7-7-4-4-1-1 each leg. If you max the available dumbbells do AMRAP sets.
Nice job!
Excellent!
Great work
Great job!
That's awesome!👍🏼
That's great, especially 1st time in awhile!