Back Squat 1-1-1
Post loads and the sum of your best lifts to comments.
Athletes will have 30 minutes to establish a 1RM Squat and around 20 minutes each for the Press and Deadlift. Please come in with an exact or ball park figure for what your opener will be in each lift. The coaching staff will assist you in planning your warm-ups and making sure your numbers make sense. Each class today will take about 90 minutes to complete, please show up a little early and do a general warm-up on your own. One of either gym will be available for you before class.
Christian Reiss concludes his 8 week Strength Cycle with a CrossFit Total. Here is his attempt at topping the gym leader board… will he make it?
- Color us bummed, there is no Yoga for Athletes today! Instead check out Active Recovery at 11 and 12. We can tailor the class for folks who are going to Total.
- Despite the extended class times, all classes will start on the hour as normal.
Everyone’s last warm-up and all three squat attempts must use spotters. We will discuss the details in class but below are some key points and good examples from Friday mornings group class.
Spotters should move with the bar and each other through the lift.
Stay close enough to be effective but not so close you interfere with the lift.
If the barbell starts going back down and/or someone says “Spot!” the lift is over and hands go on the bar.
The lifter NEVER BAILS THE BAR when spotters are present. They are there to protect you, don’t endanger them.
- What good squat spotting looks like.
- And here is an example of what it should look like when someone misses an attempt
In case you missed it, we also made a video about how to spot the bench press recently, however will not be necessary today.
Happy lifting everyone!