Tag Archives: Back Squat

Bench Press and Bent Rows then Back Squats and Pushups

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3 rounds of

  • Max Unbroken Bench Press @ Bodyweight plus 20lbs
  • 8 x Dumbbell Bent Rows @ 32kg per Side
  • Rest 3 minutes

Then AMRAP in 15 minutes

  • 1 x Back Squat @ Body Weight
  • 2 x Dynamic Pushups Alternating Single Hand Raised (left + right = 1 rep)*
  • 2 x Back Squat @ Body Weight
  • 4 x Dynamic Pushups
  • 3 x Back Squat
  • 6 x Dynamic Pushups
  • etc. adding one rep to the Back Squats and two reps to the Pushups

* For the Dynamic Pushups, put one hand on a yoga block, one on the floor for the first pushup, then switched hands and do the next pushup, etc.

Results: Used 175lbs/80kg for the Bench Press, 6-6-6. Metcon 7 rounds plus 11 reps.

Back Squats and Weighted Pullups then Split Squats and DB Snatches

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4 rounds of

  • 10 x Back Squat @ Body Weight plus 20lbs
  • Rest 30 seconds
  • 3 x Weighted Strict Pullups @ 10kg + 3 x Strict Pullups
  • Rest 2 minutes

Then as finisher, inspired by Street Parking’s Vault WOD #25, for time

  • 20 x Alternating DB Snatch @ 18kg
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg left leg elevated
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg right leg elevated
  • 18 x Alternating DB Snatch @ 18kg
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg left leg elevated
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg right leg elevated
  • …
  • 2 x Alternating DB Snatch @ 18kg
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg left leg elevated
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg right leg elevated

Results: Used 175lbs for the Back Squats. Metcon 18:16.

Back Squats then Reverse Lunges and Pullups

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3 rounds of

  • 15 x Back Squat @ Body Weight plus 10lbs

Then, based on the Crossfit WOD from 24 June, for time, every 10 minutes for 2 rounds

Round 1 – 00:00 -10:00

  • 12 x Alternating Goblet Reverse Lunge @ 24kg (R+L=1 Rep)
  • 24 x Strict Pullups
  • 12 x Alternating Goblet Reverse Lung @ 24kg

Round 2 – 10:00 – 20:00

  • 6 x Alternating Goblet Reverse Lunge @ 32kg
  • 12 x L-Sit Pullups
  • 6 x Alternating Goblet Reverse Lung @ 32kg

Results: Used 165lbs/75kg for the Back Squat. Metcon first round in approx. 4:30, second round in approx. 3:15.

Back Squats and Handstand Hold then Wall Balls, Pullups, DB Squats and Bike

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3 rounds of

  • 20 x Back Squat @ Body Weight
  • Max Handstand Hold
  • Rest 2 minutes

Then Street Parking’s Vault WOD #23

  • 60 x Wall Balls / Sandbag Thrusters
  • 40 x Kipping Pullups
  • 20 x Alternating Sandbag Box Step Ups @ 20kg (hold on back / total 10 per side)
  • Bike 1600m
  • 20 x Alternating Sandbag Box Step Ups @ 20kg (hold on back / total 10 per side)
  • 40 x Kipping Pullups
  • 60 x Wall Balls / Sandbag Thrusters

Results: Back Squats used 70kg, did 2 sets of 20 but stopped after 15 reps in the last set. Challenging. Metcon 22:39 with 20kg Sandbag Thrusters.

Back Squats and Pullups then Bike

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5 rounds

  • 12 x Back Squat @ 65% of 1RM (5% heavier than last time)
  • 5-6 x L-Sit Pullups

Then 3 rounds for time of

  • 10 x TRX Russian Pushups
  • 20 x Close Grip Bent Rows @ 65lbs

Then because it is warm enough…

  • Bike 20-30k

Results: Used 170lbs/77kg for the Back Squats. Metcon 5:39.