Back squat 5-5-5-5-5 reps
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Compare to 230128.
Stimulus and Strategy:
Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Scaling:
Reduce the loading of the barbell to maintain safety and the integrity of the lift.
To adjust the complexity of the lift, consider performing a goblet squat with a dumbbell or kettlebell.
In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with a load or perform an unloaded air squat.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
Throughout the squat, imagine your feet are screws and you are trying to screw them into the ground. In doing so, you will create better contact with the ground and keep your knees tracking over your toes.
Resources:
The Back Squat
The Squat: Points of Performance
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Comments on 250211
106 Comments
E4.5MOM
170 x 5
tough!
225-225-225-225-225 Rx'd
80
90
100
110
114
118
60-80-100-120-130
M/55 👨🏻🦳
50, 60, 70, 80, 90 kg
100/110/120/130kg x 5 started running 2X a week training for 10km race and strength has dropped a litle
My Training on Thursday night, February 20, 2025
WOD Power Amanda
9-7-5 Reps For Time of:
Lower Ring Muscleups Progression
Power Snatches 87 lb
I completed the Workout in 12:06 minutes.
https://youtube.com/shorts/XVxZ0VnGSTw
m/52/85
90-90-95-98-98kg
245 265 285 305
90-92,5-95-97,5-100kg
All sets with 120kg
M/35/205#/73”
Rx
converted kg-#s
Matt
135-185-205-225-255
Holly
85-105-115-125-135
M/28
275-295-295-295-295
My Training on Tuesday night, February 11, 2025
Back Squats 5-5-5-5-5
I lifted 172, 177, 186, 192 and 197 lb, setting my Personal Record on this lift. The video shows this last attempt.
https://youtube.com/shorts/h4lJJlPNnzE
M/39
245/255/275/265/245
115, 120, 125, 130, 135 lbs.
100-110-115-120-120 kg
225.245.260.275.300
50 Abmat S/U
Well done + sit ups too!
Rx’sh
95-115-135-155-175-185-205-225#
230128: 135-155-175-195-215-225#
210215: 135-155-165-185-195-205-215-225#
I used today as more of another test for my back which seemed to fair well. I considered at least one more increase but the knees just weren’t going to have any more.
Good idea easing along with the back, those are great results!
55 yo M/ 5'9"/ 152 lbs
155/160/165/170/175 lbs
Solid increases!
245 lbs
Great!
Nice!
245-255-265-275-285lbs.
*Wore a Belt and Knee Sleeves.
Awesome job! I’m thinking maybe I should give sleeves a go to help the knees.
If your knees give you trouble Knee Sleeves feel great for Squatting. I won’t claim they make it more safe, or prevent injury, but they will make Squatting feel smoother!
205-225-235-245-255
2x
1 min Row/10 DB SLDL/50’ Walking Lunge
10 Sqt Therapy/5 Empty Bar Sqt/5 Empty Bar Sqt with :5 descent& fast ascent
9-7-5 ^ Wod weight
2x
:45 Spiderman Stretch each leg
Nice job!
135-145-155-165-175
225,255,275,285,305
230128
225, 255, 275, 275(x3), 275
220923
225, 255, 275, 285, 285
Great job and getting an increase!
Built to 265 (75%1RM) with sharp perineal pain beginning around 225. I need to improve a lot of things lol same thing happened a couple weeks ago when I added 5x5 back squats. I think I need to stop adding workouts and start adding mobilization. And get my pelvis/spine adjusted more often to remove pudendal nerve interference. Always somethin I tell you.
Nice work! I agree, it always seems to be something.
Knee’s been bugging me for about a week now. Numbers were mildly interesting today. Practicing keeping the weight in my heels.
Top sets:
155-185-185-205-225
M50/77kg/179cm
50kg-50kg-60kg-60kg-60kg
Pressed for time, kept weight below my limit:
160-175-185-195-195
I should have gone heavier, but all reps were really good form.
More is not better, better is better. Great job making technique the priority!
Rxd at the Y in squat rack
225-245-265-275-280
230128-225-235-245-255-260
220923-225-245-245-225-225
211110-225-245-255-255-260
210725-225-235-245-255(x2)-NR
210215-225-235-245-255-260
some injuries hurt previous scores, but felt great to hit some PRs today after getting my butt kicked a bunch of workouts in a row.
Great work and congrats on hitting some PRs!
135
155
175
190
205
m/43/170 lbs
5x5 @375
Awesome!
Back squat : 5-5-5-5-5
95-105-115-125-135
100-102-102-102-102
165-185-195-195-195#
~20# under my norm, but a decent effort for today.
Nice work Jim, and great attitude!
65#,75#,85# regular BS; no rack, so have to clean, OH press to rack, then 105#,115# as landmine hack squats.
https://www.crossfit.com/250211?topicId=mainsite.20250211#comment-1356126
I made a pair of these right at the beginning of Covid and had used them at home and put significant way on them with no issues in case you're interested. The only thing I do differently was I took a 2 foot wide by 3 foot long piece of three-quarter inch plywood and screwed the bucket down to it before putting in the concrete and uprights. It helps tremendously with stability.
Solid, Favo!
Dave, I couldn't get the link to work, but guessing you made some DIY racks? I have only a very small space to utilize for workouts, so not sure it'd work, but I like the idea of creating instead of buying for the home gym, if possible, for sure!
Excellent!
Great job still putting in solid work!
M62/164#/5’8”
115, 135,145,155,165 ( no rack, have to clean first)
Same; gets sketchy with fatigue! Nice job on these!
https://www.crossfit.com/250211?topicId=mainsite.20250211#comment-1356126
I made a pair of these right at the beginning of Covid and had used them at home and put significant way on them with no issues in case you're interested. The only thing I do differently was I took a 2 foot wide by 3 foot long piece of three-quarter inch plywood and screwed the bucket down to it before putting in the concrete and uprights. It helps tremendously with stability.
Nice work having to clean those weights up first!
185s across
Wow! Nice!!!
Heavy! Nicely done!
Across all 5 sets? Lotta weight!
Beast mode.
Strong!
M- 53/ 5'7 / 225
Intermediate
compared to 230128- 275/5, 315/5, 335/5, 355/5, 375/5
today- 295/5, 315/5, 335/5, 355/5, 375/5, 395/3
Great improvement, Dave! Well done.
Excellent!
nice
Very well done!
Back squat 5-5-5-5-5 reps
75-95-115-135~150
Good work 👍🏼
Awesome!
No belt ; no knee sleeves; 5:45 a.m.
Thanks to the both of you ... good job
M/51/217#/5'11
155-175-185-205-215 lbs
Good job!!!
95-135-165-185-215-235-255-255
Way to push!👍🏼👊🏼
Great work!
Solid!
M/53/172
175x5-5
Nice job!!!
315/ 365/ 405/
425You’re a beast!
Great job!!!
Nice job!
Great stuff!
315/ 365/ 405/
425You too!
Globo wod: Most Globo gyms have a barbell, plates and a rack so you can do this. Just kick out the squat rack arm curlers and get busy. If you are using iron plates today use spotter arms or pins in the rack or get a spotter for the top end sets. If you only have a Smith machine (Planet Fitness type gyms or cruise ships) or one of those Max rack things let's load it up. It's not the best but it will have to do today. Cash out with some single leg unilateral work if this is the case. If dumbbells are all you have you can do either bulgarian split squats or weighted pistols (if your pistols are proficient). Do 5 reps on each leg for the weight, then go up. If you max the available dumbbells do AMRAP sets.
The Open is coming. What does that mean to the Crossfitter who does their workouts in a regular gym or at home? It means that the test is coming. My recommendation is to find an affiliate near you and see if they will let you join them for these workouts. Check out map.crossfit.com for the nearest affiliates, and reach out to them. Doing the Open workouts at an affiliate is the easiest way to make sure your setup is correct, have a judge, and have a supportive community around you. Also you may find that you want to join the affiliate. Now if an affiliate isn't near you or you can't make it there will be setup recommendations and scaling options here. Remember to sign up for the Open at Games.crossfit.com.
5 x 100 kg
I mean 5-5-5-5-5 100 kg each set
Nicely done!!!
CFHIM 275-285-290-295-300(4) 예쁜딸 사랑해
Great job!
Way to push the weight!!!