Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for back squat

WOD #349 – 11 April 2011

W/U: 8 min @ 1 min (4 snatch bal, 4 hollow rock, 1 HS neg), mobility

WOD: Squat 3-3-3-3-3
35-65-85-105-105-105

3 Rounds
5 Weighted Pull-ups – scaled to red band
200m Row

row times: 0.45, 0.46, 0.44

WOD #346 – 4 April 2011

W/U: 10 min @ 1 min (4 snatch bal #15, 4 hip raise, 1 HS neg), shoulder/hip mob

WOD: Squat 5-5-5
85-105-105-105

3 Rounds
10 Squat (65% of that day’s 5RM) – scaled 8 BS @ 65#
10 Strict Pull-ups – scaled 8 w/ bands
10 Burpees – scaled 8

time = 5:44

WOD #337 – 21 March 2011

W/U: 3 rnds @ 1 min ea (HSH, foam roll, slide to hollow, dynamic legs)

WOD: Back Squat 3-3-3-3-3
35-55-85-105-115-115-115

“Half Nate”
AMRAP 10 Minutes
2 Muscle-Ups – scaled to 6 pull ups, 6 ring dips (banded)
4 Handstand Push-Ups – scaled to 20# DB press
8 KB Swings (70/53) – scaled to 1 pd

5 rnds

WOD #329 – 7 March 2011

W/U: 10 min @ 1 min (4 hangpowersnatch, 4 hollow rock, 20 sec HSH)

WOD: Back Squat 5-5-5
55-85-105-105-105

21-15-9
Box Jump (28/24) – scaled to 4×45# +1×10# plates
Burpee Pull-ups – scaled to push ups (knees) and pullups (blue band)

time = 7:59

WOD #317 – 14 February 2011 – Recovery 57

W/U: row 1000m, stretching, hip flexor, hamstring

WOD: Back Squat 1-1-1-1-1-1-1
55×3 – 75×3 – 95×3 – 105×2 – 115

5 Rounds
3 Power Cleans (165/110) – scaled to 70#
6 Chest to Bar Pull-ups – scaled w/ blue band

time = 4:35

notes:  first BS since injury, so worked multiple reps at lower weights to get the feel of the movement

WOD #250 – 4 October 2010

W/U: row 200m

WOD: Paleo Challenge Baseline

Part I
You have exactly 15 minutes to establish a 1RM Squat. Hip crease must clearly pass parallel.
85×4, 105, 125, 135, 140, 145(F)

Part II
AMRAP
2 Min Wallball, 20@10′, 12@8′ = 50
1 Min Rest
2 Min Push Press, 75/55 = 26
1 Min Rest
2 Min KB Swing, 1.5/1 = 49
1 Min Rest
2 Min Box Jump, 24/20 = 35

total = 160 RX

Notes: happy with these numbers considering busted knee/shin/ankle

WOD #196 – 5 July 2010

W/U: run 1 lap, dynamic stretches

WOD: Squat 1-1-1-1-1-1-1
65×3-85-105-115-125-130-135-140

3 Rounds
10 DB Push Press (50lb/30lb) – scaled to 25#
50 Double Unders – scaled to 30

time = 5:31