For load:
Back squat, 3-3-3-3-3-3-3 reps
Post loads completed to comments.
Compare to 230403.
Scaling:
Increase the load across as many sets as possible. Advanced athletes should perform the workout with straight sets instead of ascending.
Movement resources:
The Back Squat
Comments on 231121
78 Comments
185-195-205-215-225-235-245
225, 225, 225, 225, 225, 225, 225
105kg
M/33/5'7"/219lbs
E3MOM
Warmup
135-165-195lbs
BackSquat 5-5-5
215-235x5-215lbs
BackSquat 3-3-3-3-3-3-3
Today was just a heavy three. Wanted to up to 245lbs around working set 3-5, but restraint took over. Squat strength is improving.
Just a heavy leg day today, with EASY walking and GhD core work. Wanted to run today, but worried about too much, too soon with running.
Quite worried about weight. Have gone up from to 213 to 219lbs with being DialedIn and holidays. Need to increase my mileage, and rowing/echo intervals.
275-285-295-300-305-305-305
M/55/217
For load:
Back squat, 3x225, 3x245, 3x265, 3x275, 3x285, form broke down so dropped the weight back to finish. 3x225, 3x225 reps
55.5-65.5-70.5-75.5-85.5-90.5-92.5
Kg
135, 165, 185, 205, 225, 245
Felt good but stopped after six since left knee still healing. Finished with some GHDs.
M/51/187
255-255-265-270(2)-270(2)-265-265
50 kg
225#
235
275lbs
3x80 Kg
3x85 Kg
1x90 Kg
In keeping with the spirit of my affiliate (CrossFit Knoxville @crossfitknoxville) whose WOD on Monday was a set of 10 rep Back Squat
M/5'9"/190/54
I did 5 sets of 10 reps
115-135-155-185-205 , I probably could have went to 225, but I didn't push it.
225-
230403 - 185-195-225-225-225
2022 - 225-235-245-255-260
2021 - failed at 265
2020 - up to 260
phone issues had this post prematurely.
225-235-245-255-260-265-267.5 (whoops, forgot to add a 2.5 to the other side)-275 (PR)
M/37/6’/176#
280/285/290/285/280
Deo gratias
sub 10rep Lighter weights
20-30-30-30-40-40-50kg
37 / M / 5'9" / 140lbs
155-165-165-165-165-165-165
Could have gone a bit heavier in the later sets, but I tweaked my back the last two times we did back squats, so I decided to be careful with my form instead.
The L-sit/hollow-rock practice I've been doing the last month or two seemed to make a difference in how I was able to maintain my midline during the squats this time.
Rx
135-155-175-195-205-225-235#
Pressed for time (including the warm-up) so had to rush through, plus sore knees and back going into it, so not a solid go at this today. However, technique stayed solid and I haven't done BS above 225# for more than 2 years (since right before herniating a disk), so I'm pleased with that aspect of the workout.
Compare to 230403: Technique work, 10-15 reps each set 45-95-135-155-155-155-155-155-155# (knees were in rough shape then too).
Nice work moving the needle back up, Link
Back squat(x3)
225,245,265,285,305,315(x1)
Legs/hips were not having it today
Son(16)
135,145,155,185,205,225,275,305(x2)👀
This kid jumped like 50lbs from his last PR!
Nice job Sam and son! Kid’s going to be strong! Heck he’s already strong!
Great work you two!
Nice work to both!
185/205/225/235/245/255/275
M/49/6'2"/180#
Modified to DxKB Bulgarian split squats 3 each leg...
35/44/53/62/67/72/77#
28 YOM / 162cm/ 81kg
135, 160, 180, 210, 220, 230, 315, 330, 340
I noticed it was not as hard as I anticipated weight wise, so I added a few extra sets to see what I could do. 90 seconds to 120 second rest between.
Well done!
Beginner
145 - 155 - 165 - 175 - 185 - 195 - 205*
Failed 205. Back still feels weird after a year of being injured.
245 all sets
225-230-235-240-240-240-240
155 across all sets
very easy for every part of my body except lower abs. Dialing it way back and working on bracing properly; using abs and not just back
80-90-95 Kg
3-3-1 rep
205/215/225/235/245/255/265#
Then
15 min amrap
3 ring mu
6 hspu
12 alt pistols
13rds +7
Great extra!
1:225 2:225 3:225 4:225 5:225 6:225 7: 225
M/39/72”/170
7 x 3 all at 140 kg (308 lbs)
Great work!
Solid, James!
All work sets at 225lbs
M48
70 - 80 - 85 - 90 - 92 - 95 - 97 KG
Previous 1RM was 90kg, so well happy with these results #payhim 🥳🤩 PR all around
65-95-115-135-155
155-155
Today: 205/225/245/255/260/265/270
4/3/23: up to 285
7/5/22: up to 305#
12/16/21: up to 300#
12/21/20: up to 255#
10/11/20: up to 265#
11/19/19: up to 225#
50-55-55-60-65-65-65
60/70/80/90/100/110/120kg
M/54/175/5'11"
Today: 205-225-245-265-285-295-300
Couldn’t hit that next level today. I hope this isn’t the beginning of a trend of decline.
230403: 225-250-270-285-310
220705: 205-225-245-265-285-305
211216: 205-225-245-265-285-305
201221: 230-255-275-290-300
201011: 230-255-275-290-300
Not unless you think so Nick. Just eat a little more and know you’ll have more in the tank for next time. Good work.
I wouldn't sweat it bro. Chris S. has said it several times before that a lot of factors play into a PR level performance. Today just wasn't your day. Still a solid performance dude!
Thanks, fellas
195-205-215-220-225-225-225 lbs
275-275-275-275-275-275-275lbs.
Nice consistency!
Since I did squats yesterday…
Deadlift 5-10-5-10
265-245-270-250#
61/5’8”/155#
Nice work Jim!
95-115-145-185-215-235-255-255-275-275-255
M/52yo
165-185-215-235-255-275-285
For load:
Back squat, 3-3-3-3-3-3-3 reps
75-135-150-160-165-167.5-185
215-235-235-235-235-235-235
115-145-145-155-165-175-180
65-85-95-105-115-120-125-lbs.
Dad call me!!!
315 for 7 sets
Nice job.
Boom. You're a beast.
Great job!
205/220/230--got two, then tweaked my rt upper quad.
m/53/175
So upset---220 and the first 2 of 230 felt so good-
like "Hmmmm, maybe a pr day" then of course I jinxed it. Dang!
Sucks man
Glad you cut it short…hopefully will prevent anything serious.
Rough go Mike. Hope it pans out to not be too serious and you are able to get back up to full speed quickly.
195-235-255-275-285-295-305
Nice job!
40
50
60
70
80
85
90
kg’s
total wheight moved= 1425 kg
95-145-195-245-295-295-315lb(2) CFHIM
Globo wod: If you have a bar, plates, and a squat rack or rig you're good to go. If you're going for a 3rm on the last set of squats use spotter arms/pins, a spotter, or be familiar with bailing out from a back squat safely (Bumpers only for the last one). If you only have a Smith machine today let's load that up (I know, but some are on cruise ships, Planet Fitness or hotel gyms, so this gives them an option). Finish with some unilateral leg work. Dumbbells sub: If you are proficient in pistol squats let's work up to a heavy 3 alternating (6 reps total, 3 each leg). If you're still working on pistols let's do heavy dumbbell bulgarian split squats, working up to a heavy 3 each side, alternating after each set. On either of these if you max the available dumbbells do AMRAP sets.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Max output followed by full recovery. Single modality. Weightlifting. Squatting without major upright torso demand
SHORT MEDIUM LONG
LIGHT
MEDIUM
HEAVY x
FORMAT/MOVEMENT QUESTIONS
Am I experienced enough to be strict on the number of sets I do?
Do I need more reps each set to get a feel for the technique?
Is my body telling me that I need a heavy day or is it telling me I need lighter weight and more reps?
Do I want to work up to the heaviest 3 I can, or do I want to try the heaviest 3 I can do for 7 consecutive sets?
How much do I care about my 3-rep number? Do I want to be flexible with the reps I do on each set (ie. one set do 2, one set do 5)
NEW TO CROSSFIT SCALE
Same format, just do like 10+ reps per set. Nothing wrong with empty bar either.
GENERAL FEAR LEVEL: 5