Tag Archives: Back Squat

Back and Split Squats them Box Jumps

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3 rounds

  • 8 x Pause Back Squat @ 60% of 3RM (3 second pause)

Then 3 rounds of

  • 10 x Deficit Split Squats per Leg @ 16kg per hand

Then as fast as possible accumulate

  • 30 x Box Jumps @ 60cm/24inches

Results: Used 60kg for the Back Squat which was still too easy. Added an extra set @ 70kg and that was fine, so next time that will be the baseline, maybe a bit heavier. Box Jumps in about 2:12.

Pause Back Squats then Bike, MUs and DL

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3 rounds

  • 8 x Pause Back Squat @ 50% of 3RM set last time

Then 5 rounds for time (time cap 30 min)

  • Bike 3k
  • 4 x Ring Muscle Ups
  • 10 x Deadlift @ 155lbs/70kg

Results: Used 55kg for the Back Squats, not too difficult. Metcon 3 rounds plus 1km at time cap. Still playing with zones… tried to keep the bike part in Whoop zone 3 (nose breathing only) so made for some slow going. Muscle Ups from floor.

Back Squats then Goblet Squats, T2B and KB Marches

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5 rounds to work up to a

  • 3 x Pause Back Squats with 3 second pause at bottom

For time 21-18-15-12-9-6-3 of

  • Goblet Squats @ 32kg
  • Toes to Bar

After each set do

  • 25 x Single Kettlebell Standing Farmer Carry Marches per side @ 32kg (do 25 with KB in left hand then 25 with KB in right hand for a total of 50 steps)

Results: Back Squat 61-70-80-85-91kg. Metcon 23:08.

Weighted Pullups, Situps, Back Squats and Row

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These two were individual WODs from the Crossfit main site posted for two different days, but since they complement each other so well, decided to mash them into a two part chipper.

Part 1 – AMRAP in 12 minutes

  • 20 x Weighted Abmat Situps @ 3-5kg
  • 10 x Weighted Pullups @ 3-5kg

Rest 5 minutes then…

Part 2 – for time

  • 30 x Back Squat @ Body Weight
  • Row 1000m

Results: Part 1 – 4 rounds plus 25 reps @ 3kg. Kept weight hugged to chest for situps. Part 2 – 7:38. Used 70kg for Body Weight.