Back Squat Day!
What Is the Back Squat?
The back squat is one of the nine foundational movements in CrossFit and also one of the lifts contested in powerlifting. It requires the athlete to support a barbell on their upper back as they move from a standing position to a squatting position where the crease of the hips goes below the top of the knees and back up to a standing position.
As the quintessential hip extension exercise, the back squat develops superior athleticism by training the powerful, controlled hip extension that is necessary and nearly sufficient for elite athleticism. Without powerful, controlled hip extension, an athlete is not functioning anywhere near their athletic potential.
The back squat is a versatile movement that can be used in many different types of workouts, incorporating every variation from heavy loads and low reps to light loads and high reps.
Resources:
General Warm-up | 5:00
2 rounds:
10 air squats
10 ring rows
10 alternating lunges
5/5 shoulder circles
5 push-ups
5 KB goblet squats with pause at the bottom (sumo stance)
5 KB goblet squats with pause at the bottom (reg stance)
TECH | 2:00
Specific Warm-up | 10:00
On a 10:00 running clock, perform
5 back squats at 30% of 1 RM back squat
5 back squats at 40% of 1 RM back squat
5 back squats at 50% of 1 RM back squat
5 back squats at 60% of 1 RM back squat
Rest 1:00 - 2:00 between sets
Break | 2:00
WOD | 20:00 | H:30
10-10-10-10-10 Back Squats
:30 - :34 - :38 - :42 - :46
Note: We will rest 2:00 to 3:00 between sets.
Cooldown | 5:00
Cobra stretch
Scorpion stretch
Couch stretch
Pigeon stretch
Figure 4 stretch
Child's pose
