Tag Archives: Back Squat

Back Squat then DB Snatch, Burpees and DB Thrusters

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Started going to Crossfit Interlaken on Fridays when we have no plans to go anywhere. Today’s workout was…

5 rounds, increase weight per round for a 1RM…

  • 8-5-5-3-1 x Back Squat

Between each round 30 second Handstand Hold.

Then for time, the Ellen benchmark WOD.

  • 20 x Burpees
  • 20 x Alternating Dumbbell Snatches ( Rx is 21 but then one arm gets one extra Rep, so we modified)
  • 12 x Dumbbell Thrusters

Results: Got up to 105kg on the Back Squat. Used 17.5kg for Ellen (1 DB for the Snatch, 2 DBs for the Thruster) 11:45.

Weighted Pullups and Dips then Bike and Back Squat

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Take 15 minutes and accumulate

  • 60 seconds Free Standing Handstand

EMOM for 16 minutes alternate (8 rounds of each)

  • 2-3 x Weighted Narrow Grip Chinups @ 10kg
  • 4-5 x Weighted Dips @ 10kg

Then 2 rounds of

  • 8 x Wide Grip Pullups

Then for max Back Squats, every 5 minutes for 20 minutes (4 rounds)

  • Bike 1000m
  • Max Back Squats @ Bodyweight (split up as needed until 5 minutes are complete)

Results: Handstands still a WIP. Metcon used 155lbs for the Back Squats and got 78 reps total, 20-20-18-20 reps per round split into two sets in each round (e.g. 10 reps-rest-10 reps).

Back Squats and RFE Split Squats then Row

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4 rounds

  • 3 x Back Squat @ 90% of 1RM

Then 3 rounds of

  • 10 x Rear Foot Elevated Split Squat per Leg @ 16kg per hand (complete all reps on one leg then switch to the other)

Then for time

  • Row 3k @ Zone 2-3

Results: Back Squat 230lbs/104kg. Zone 3 for me should be between 129-155bpm (Whoop calculates it lower so I kept it at top of zone 3/low zone 4 on the Whoop activity monitor). Metcon 13:33… hard not to go faster.

Back and FFE Split Squats then a KB EMOM

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4 rounds of

  • 3 x Back Squat @ 80-85% of 1RM

Then 3 rounds of

  • 10 x Front Foot Elevated Split Squat per Leg @ 16kg per hand (complete all reps on one leg then switch to the other)

EMOM for 8 minutes

  • 2 x Deadstop Kettlebell Swings @ 32kg
  • 4 x Regular Kettlebell Swings @ 32kg
  • 6 x Kettlebell High Pulls @ 32kg

Results: Used 205lbs for the Back Squats. Metcon is harder than it looks… got the last rep in the last round with less than 10 seconds to spare. Forearm killer, don’t drop the KB!