Work up to a heavy-ish single on the LBBS. No failing, no bailing. We’ll use this number for percentage work in the upcoming cycle.
If you’re brand spanking new to squatting, work up to a medium 8 today.
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3 Rounds NFT of:
15 Erg Pulls
10 Wall Ball Shots
10 Supine Knees Over Elbows
3 Rounds NFT of:
15 Ring Rows
Low Bar and High Bar Back Squats this cycle
We generally specify which version of back squats we want people performing in each cycle. The last few cycles have been biasing high bar squatting but we’re switching back to the low bar version for the approaching 6 weeks. Especially as CrossFitters, we want to be well rounded and should have some capacity in each version. If you feel good with either then go ahead and follow along with the programming. If however one version is particularly challenging for you and you’ve been unable to make progress with your positions in the lift then you can choose the version which seems to be working better for you.
Low bar back squats can be better for people with knee issues, people who want to lift more weight relative to a high bar squat and folks with tight ankles and good shoulder mobility. The low bar squat biases the muscles of your posterior chain (hamstrings, glutes, spinal erectors etc) more effectively and is our general go-to squat when starting people out.
The high bar back squat can be better for people with good ankle mobility but perhaps not great shoulder mobility. It’s also a bit easier to learn since it is essentially a weighted version of air squats which we all are used to doing. This version biases the quadraceps relative to the low bar version and uses a more upright posture.
Both versions are effective, both versions will contribute to overall strength development and we don’t recommend avoiding one completely out of personal bias. For your average CrossFitter, gaining some competency in each version can make you more well rounded and allow you to include two different types of stimuli in your squat training. I don’t care what the internet says, they will both provide positive strength transference to all your non-squatting activities, especially for CrossFitters.