Back Squat

To protect the spine, it is vital to avoid putting the barbell directly on the vertebrae, but to enable the upper back muscles to serve as a cushion on which the barbell can rest. Like the Front Squat, it’s important to make sure you’re not bothered by the barbell on your back and have all the success points in mind for your perfect squat.

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Ned

Ned

7 rounds for time of:

11 body-weight back squats

1,000-meter row

Monday 140825

Back Squat 1-1-1-1-1-1-1 reps

Saturday 140719

Back squat 5-5-5-5-5 reps

Wednesday 140625

Body-weight back-squat ladder

Rest 5 minutes

3/4 body-weight push-press ladder

Rest 5 minutes

1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Alexander

Alexander

5 rounds for time of:

31 back squats, 135 lb.

12 power cleans, 185 lb.

Zembiec

Zembiec

5 rounds for time of:

11 back squats, 185 lb.

7 strict burpee pull-ups

400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

Tuesday 140429

For time:

115-lb. deadlifts, 50 reps

50 walking lunges

115-lb. back squats, 40 reps

40 toes-to-bars

115-lb. power cleans, 30 reps

30 burpee box jumps, 24 inch

115-lb. thrusters, 20 reps

20 triple-unders

Justin

Justin

30-20-10 reps for time of:

Body-weight back squats

Body-weight bench presses

Strict pull-ups

Saturday 140405

Back Squat 3-3-3-3-3 reps

Wednesday 140226

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep