Back Squat - Diane (sc)

Wednesday, January 8, 2025

Westbound CrossFit (Coach Ryley)

1630 (18 of us)

Warm Up

AMRAP 3

7/5 Cal row

10 BB Front Squats

10 PVC passthroughs

MOVEMENT/MOBILITY - PVC, wall

8 bootstrap squats w/ twist

8 PVC trunk twists Slow

8 PVC good morning trunk twists

8 bottom squat PVC front rack sots press

:20 wall sit

:10 single leg wall sit / side

:20 feet elevated glute bridge march on wall

:20 feet elevated straight leg glute bridge march

:45 couch stretch / side

:20 pike hold w/ feet on wall

:10 wall facing handstand hold as close to wall as possible

10 wall facing handstand shoulder taps

6 handstand shoulder taps, facing away from wall

PRIMER - barbell @ 95/65# +

2 sets of

3 back squats w/ :05 pause in hole + 6 back squats fast + 1 Back squat and bail (practice a failed rep)

STRENGTH

Building to a 1 Rep Max Back Squat

E :90 x 3

6-8 Back Squat @ 50-65%

+

E 2:00 x 6-8

3/3/2/2/1/1/1/1

Back Squat @ 70%+

Back Squat

1 x 1

I worked up from 135, 155, 165, 175, 185 before doing singles at 205, 225, 235 pounds.  I was pleased to get within spitting distance of my recent 245# in the Fall GGC.

METCON

Diane, Scaled

21-15-9

Deadlifts, 165# / 115#

Seated DB Shoulder Press, 35# / 25#

In the past I had done this with 135#, but did a 15-9-6 rep scheme of box HSPU finishing in 6:53 and 7:41 in 2021 and 2022 respectively.

I scaled this even further to 135# and 25# dumbbells finishing in 5:49.  I moved well and it was the right weight for me.  Any heavier would have slowed me down or risked injury.