Tag Archives: Back Squat

Back Squats and HSPU then Cleans and Burpees

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Do 4 rounds of

  • 3 -5 x Back Squat
  • Rest 30 Seconds
  • Max Reps Handstand Pushups
  • Rest 3 minutes

Then do AMRAP in 10 minutes of

  • 10 x Power Cleans @ 125lbs
  • 15 x Burpees

Results: Back Squats 115/135/155/185/205.  Handstand Pushups 10/10/9/9/6. For the metcon 3 rounds plus 2 reps.

Back Squats then Cleans and Burpees

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Every 2 minutes, for 12 minutes (6 sets) do Back Squats for max unbroken reps in set 6:

  • Set 1 – 5 reps @ 115lbs
  • Set 2 – 4 reps @ 135lbs
  • Set 3 – 3 reps @ 165lbs
  • Set 4 – 2 reps @ 185lbs
  • Set 5 – 1 rep @ 205lbs
  • Set 6 – Max Unbroken Reps @ 185lbs (one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Then for time do 21, 15 and 9 of:

  • Hang Squat Cleans @ 95 lbs
  • Bar-Facing Burpees Over the Barbell

Results:  Max reps at 185lbs: 9 (maybe 10).  Metcon in 10:50 (but Lisa disturbed me halfway through so is only a guess).

Back Squats then Double Unders, Thrusters and Pullups

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Another one inspired by Crossfit Invictus.  Every 2 minutes for 14 minutes do the following increasing weight each round until the last set

  • Set 1 – 6 x Back Squats
  • Set 2 – 5 x Back Squats
  • Set 3 – 3 x Back Squats
  • Set 4 – 3 x Back Squats
  • Set 5 – 2 x Back Squats
  • Set 6 – 2 x Back Squats
  • Set 7 – Max Unbroken Back Squats @ Set 3 weight (pause only to exhale and inhale at the top)

Then do five rounds for time of:

  • 40 x Double-Unders
  • 20 x Dumbbell Thrusters @ 8kg per hand (wallball weight)
  • 10 x Pullups

Results:  For the first part worked up to 205lbs.  Set 3 weight was 155lbs. Did 13 reps in set 7.  The Metcon took 11:52.

Back Squats the “Annie”

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Not for time do Back Squats with the following rep scheme.

  • 5 @ 95lbs
  • 5 @ 115lbs
  • 5 @ 135lbs
  • 3 @ 155lbs
  • 3 @ 185lbs
  • 2 @ 195lbs
  • 2 @ 205lbs
  • 1 @ 215lbs
  • 1 @ 220/100kg

Then every 2 minutes for 2 rounds do

  • 10 x Back Squats @ 80% of max from above

Then do “Annie”,  50-40-30-20-10 of

  • Double Unders
  • Situps

Results: Added my back squat weights above.  For the round of 10 used 175lbs/80kg.  Finished Annie in 8:56.