4 Rounds for Time
40 Double-Unders
12 Shoulder-to-Overheads (135/95 lb)
12 Back Squats (135/95 lb)
12 Burpees
Wod Type: Benchmark WodsFor Time
Competitions:
Back Squat
458 WODS were found
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.
Thomas Sabella
For Time
20 Front Squats (185/115 lb)
400 meter Run
20 Back Squats (185/115 lb)
400 meter Run
20 Deadlifts (185/115 lb)
400 meter Run
5 minute Squat Hold
Competitions:
Terrence Farrell
For Time
10 Deadlifts (315/225 lb)
20 Back Squats (225/155 lb)
30 Cleans (135/95 lb)
40 Push Presses (95/65 lb)
50 Double-Unders
Competitions:
Gary Box
For Time
10 Back Squats (275/185 lb)
10 Burpee Box Jumps (24/20 in)
10 Front Squats (225/155 lb)
10 Burpee Box Jumps (24/20 in)
10 Cleans (185/135 lb)
10 Burpee Box Jumps (24/20 in)
10 Snatches (135/95 lb)
10 Burpee Box Jumps (24/20 in)
Competitions:
Styles
With a Running Clock
From 0:00-8:00, AMRAP of:
8 Back Squats (135/95 lb)
25 Double-Unders
8 Overhead Squats (135/95 lb)
25 Double-Unders
8 Back Squats (135/95 lb)
Rest 2 minutes
From 10:00-18:00, AMRAP of:
Snatches (135/95 lb)
Rest 2 minutes
Finally, complete:
8 minute Bear Hug with Sandbag (150/100 lb, cumulative)
Every break from the Bear Hug, perform:
25 Push-Ups
10 Toes-to-Bars
Competitions:
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. If you find this challenging, it’s always easier to decrease your weight, or go back to the less complicated Air or Goblet Squat, so you can reflect on those performance points that appear to be missed as you incorporate the distraction of new elements in the Front or Back Squat.
- Stand on the foot with the breadth of the shoulder apart
- Hands on the sides of the shoulders
- Keep the bar with a relaxed grip
- Elbows high, shoulder to shoulder.
- Hips step back a bit, then go down.
- Hips are wider than the elbows
- The lumbar curve is preserved
- Heels remain in touch with the floor all the time.
- Bend your legs in line with your toes
- Complete at full hip and knee extension
Richard Allen
Louis Arena
4 Rounds for Time
10 Back Squats (275/205 lb)
400 meter Run
Movements: Back SquatRun/Running
Competitions:
CrossFit Total
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Wod Type: Benchmark WodsFor Load
Competitions:
Douglas Oelschlager
For Time
100 Push Presses (95/55 lb)
Rest 5 minutes
75 Back Squats (135/95 lb)
Rest 5 minutes
50 Deadlifts (185/135 lb)
Competitions: