Back squat 3-3-3-3-3 reps
Post loads to comments.
Scaling:
Today’s workout is a heavy day. Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Newer athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.
Intermediate option:
Same as Rx’d.
Beginner option:
Back squat 5-5-5-5-5 reps
Coaching cues:
Right before you begin to squat, take a deep breath in. With this breath, keep your belly tight, and imagine using your belly button to push your hips back and down to the bottom of the squat. Exhale as you drive out of the bottom of the squat.
Resources:
The Back Squat
What Is a Squat?
Find a gym near you:
View the CrossFit map
Comments on 241116
64 Comments
110 Kg
110kg
M/52
90-100-110-110-110kg
M/38/6’/174#
235/255/265/275/285
(Stayed conservative.)
Deo gratias
Male 55 years old / 225lbs
RX: 135lbs, 165lbs, 185lbs, 205lbs, 225lbs
225-255-275-290-300(F- 2 reps)
240402: 225-255-275-290-300(F- 1 rep).
230403: 225-250-270-285-310
125, 130, 135, 140, 145 #
225 255 275 295 315
175#
205#
215#
235#
235#
210#
1 set 3 reps
4 sets of 3 reps building up to 210#
done immediately after 241115
225-245-250-250-250
April 3rd, 2024 at 7:30 am
Commented on: 240402
225-255-275-285-300
M / 21 / 5'7 / 200
CHAD1000X
TIME - 64:34
kg: 100;105;110;113;113
RX: 205lb for 4 rounds, 225lb last round
M 41 203# 69"
225#x3, 275x3, 285x3, 305x1, 305x1 (not today)
Shoulder and ankle are still messed up so did 25 calorie row sprints and then some lower body hypertrophy stuff between the rowing
This was for yesterday's workout obviously
This was for yesterday's workout obviously
225-245-265-285-305lbs.
That’s an improvement over last time, I think. Nice job, Derek!
Rx
241116 - 295,295,315,335(x1),325(x2)
240402 - 225,255,275,295,315
231121- 225,245,265,285,305,315(x1)
230403 - 225, 255, 275, 295, 310
son(17)
241116 - 225,225,255,275,295
240402 - 185,225,255,285(f)
231121 - 135,145,155,185,205,225,275,305
230403 - 155,175,195,215,225
Congrats, Sam! Small, but important improvements over time. Your son’s shaping up to be a beast!
5 mile bike ride then technique work: 7 reps at each weight 75-95-115-135-155-175#
Heavy loading wasn’t going to be a thing today so put focus on seeing if technique degraded as weight increased. Couldn’t resist getting on the road in the weather we have right now. Compare to dates were similar outcomes but went up to 225 in April.
Still solid lifts & good technique always trumps heavy for the sake of it, IMHO. Nice job, as always!
Hope your technique held up as you got heavier. I find my squat depth is lacing as I get heavy, and sometimes I lean forward a little too much.
Jim, technique stayed sound throughout save 1 rep around midway through where I came forward a bit. I generally don’t have an issue with coming forward but there is a point where depth suffers as weight increases, and I won’t keep going up past that point.
Favo, your opinion is on point. More is not better, better is better. - said by one of the CF panelists months ago.
255-275-285-295-305(surprisingly)
Great!
185
205
205
225
225
Nice increase!
No rack - landmine hack squats
85#/95#/115#/120#/130# all x5
Solid!
M- 53/ 5'7 / 220
wu- BS with bottom pause 135/5, 225/5
then
295/3, 325/3, 350/3, 375/3, 400/3*(pr)
240402- 295/3, 315/3, 335/3, 355/3, 375/3
Congrats on the PR!
Well done and congrats!
Helluva improvement this year!
David, you can maintain core tension even if exhaling on the ascent?
M-26/121lbs
125-135-145-155-160lbs
M/56y/185cm/85kg
Beginner option modified:
50 Air squats in
5-5-5-5-5 reps 50 kg
50 Air squats out
Beginner option:
Back squat 5-5-5-5-5 reps
125 lbs
Great job!
185-195-205-210-215#
Hit 220 in the 230403 compare to.
I rarely do 3s. I feel like I get a lot more out of sets if 5 reps.
Regards the HQ hints…doesn’t breathing out in the ascent relieve all the pressure in one’s rib cage/core, and reduce one’s capability?
When I brace correctly I'm still able to maintain constant core tension when I squat. Dr. Aaron Horschig (SquatUniversity.com) does a great job teaching this on both YouTube and Instagram. You may want to look him up.
I’m right there with you Jim, especially as of late dealing with knee pain.
Yes, maintaining core tension all the way around the body can be done during the ascent part of the lift , for lack of a better description, it's like taking a difficult #2🥴
Female 36, 162 60 kg
45 kilos :))
M40 220
205, 225, 235, 245, 255x8 to finish.
Need to clean up the form over 255 for sure. Love these heavy days.
It shows; nice job.
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.
Only used a belt for 365
80-90-95-95-100kg
240402: 80/85/90/95/100kg
Nice!
190kgx3 200kgx3 210kgx3 215kgx3 230kgx3
Awesome!
5x3 back squat:
100 - 102,5 - 105 - 107,5 - 110kg
Male 36y 180cm 88kg
RX’d 100-102,5-105-107,5-110kg