Tag Archives: Back Squat

Back Squats then Hip Thrusts and Weighted Pullups

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5 sets of

  • 4 x Back Squat @ same weight as max 3 x Pause Back Squat from last time

Then Accumulate

  • 50 x Bodyweight Hip Thrusts
  • Every time you break do 5 x Weighted Pullups @ 20kg ( rest up to 20 seconds between reps as needed to get all 5 in )

Then 3 sets of

  • 10 x Pike Lift over Kettlebell
  • 60 second Plank Hold

Results: Max Pause 3x Back Squat 210lbs/95kg. Hip Thrusts 15-15-13-7 plus 20 Pullups.

Weighted Pullups, Back Squats and Dips

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EMOM for 21 minutes, rotate throught the following exercises (6-4-2-1-2-4-6 Pullups, 12-8-4-2-4-8-12 Dips and 6-6-6-6-6-6-6 Backsquats) as shown below…

  • 6 x Strict Pullups
  • 12 x Dips
  • 6 x Back Squat @185lbs/85kg
  • 4 x Weighted Pullups @ weight 1
  • 8 x Weighted Dips @ weight 1
  • 6 x Back Squat @185lbs/85kg
  • 2 x Weighted Pullups @ weight 2
  • 4 x Weighted Dips @ weight 2
  • 6 x Back Squat @185lbs/85kg
  • 1 x Weighted Pullups @ weight 3
  • 2 x Weighted Dips @ weight 3
  • 6 x Back Squat @185lbs/85kg
  • 2 x Weighted Pullups @ weight 2
  • 4 x Weighted Dips @ weight 2
  • 6 x Back Squat @185lbs/85kg
  • 4 x Weighted Pullups @ weight 1
  • 8 x Weighted Dips @ weight 1
  • 6 x Back Squat @185lbs/85kg
  • 6 x Strict Pullups
  • 12 x Dips
  • 6 x Back Squat @185lbs/85kg

Results: Used 10-20-30-20-10kg for the Weighted Pullups and Dips.

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.