Work up to a max effort single. Hip crease must clearly pass below the top of the knee cap before at the bottom of the squat. Feet must stay flat for the duration of the lift. Not hitting minimum depth and/or any movement of the feet constitutes a no lift. If you’re newer to back squatting then find a heavy triple instead.
Be careful not to let your warm-ups fatigue you too much for your heavy singe attempts. Example warm ups and attempts are below. However, these are just examples, and you should adjust according to how you feel and what’s worked for you in the past. Understand that not every testing day will result in PRs. The takeaway in this example is doing only a few reps (singles or doubles) so as not to be too fatigued for your heavy attempts. Leave yourself at least 2 minutes between your last warm-up and your first attempt, then between each heavy attempt as well.
Previous Back Squat 1RM of 165, goal new 1RM ~ 180
45×5, 95×5, 135×1-3, 150×1
USE SPOTTERS FOR ALL HEAVY ATTEMPTS, NO BAILING.
Post loads to comments.
50-40-30-20-10 Reps for Time:
Post time and Rx to comments.
CFSBK Is Hosting a Star Wars Movie Marathon Next Saturday at 3 PM!
What better way to spend next Saturday (12/12) but gorging on Star Wars? Come dressed as your favorite character and bring along Star Wars snacks to share. We’ll be showing movies 4, 5, and 6 starting at 3 PM!
Travel Gym Recommendations
- Nikhil visited CrossFit Bloomfield in Bloomfield Hills, Michigan (in the metro Detroit area).
- Rebecca W. recommended Desert Devil CrossFit in Las Cruces, New Mexico (southern NM).
Visited a new affiliate while traveling recently, or forgot to write one up from past travels? Post a recommendation (or friendly warning) now!
Also, do you have a service you want to share with CFSBK’s community, or a need you think one of us could meet? Or stuff you want to give away/animals in need of adoption/tickets for sale/etc.? Post in CFSBK’s Classifieds! Our members have found apartments, pets, and jobs through our forum.
This sand person should really work on his range of motion. NO REP! (Thanks for this, Jess Bailey)