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Tuesday

230912

Workout of the Day

78

Overhead squat 5-5-5 reps
Front squat 3-3-3 reps
Back squat 1-1-1 reps

Attempt to increase the load after every set.

Post loads to comments.

Scaling:
Experienced athletes can perform this heavy day as written, aiming to increase loading for each set. Athletes with less experience should consider a coach’s guidance and drill the mechanics before adding weight.

Comments on 230912

78 Comments

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Clint Michael
June 3rd, 2024 at 12:53 am
Commented on: 230912

OHS-105, 115, 125

FS-185, 190, 195

BS-275, 280, 285

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Jeffrey Howard
November 15th, 2023 at 6:47 pm
Commented on: 230912

M/27/5'8"/180lb

CrossFit AFK


155lb-175lb-195lb

225lb-255lb-285lb

335lb-375lb-405lb(miss, got up a little out of the bottom)


GWU

Squat Prep Cycle - https://www.youtube.com/watch?v=jr_5qU27414


Then, Tabata

Odds plank variations

Evens seated L sit


SWU

Squat therapy on wall

-chest up

-knees out

-hips back and down


Front squat practice with PVC

-zombie Squat

-front squat - front rack


OH squat practice with PVC

-arms locked out

-balance bar over foot


BU

Overhead squat

3-3-3 reps

Bar-light-light


Workout

OHSq every 3 minutes

FSq every 3.5 minutes

BSq every 4 minutes


CD

Standing straddle stretch

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jean vergnaud
October 30th, 2023 at 10:42 am
Commented on: 230912

OHS 58kg

FS 95kg

BS 120kg


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Jeremy Garcia
October 23rd, 2023 at 3:10 pm
Commented on: 230912

M/33/5'7/210


OHS 45-65-85lbs (5-5-5)

FS 105-125-145 (3-3-3)

BS 170 - 195 - 220lbs (3-3-3)


Just went semi-heavy today, not a true heavy day. Overhead squat felt good. Trying not to squeeze my ribs.


RPE: OHS=8, FS=6, BS=5

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Antonio Alves
October 22nd, 2023 at 8:46 pm
Commented on: 230912

Modified:

--

Single-arm DB OHS : 3 x (6+6): 10,5 kg > 12,5 kg > 15 kg

DB Front squats: 3 x 5 @ 2x 12,5 kg

--

Peace.

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Rohan Bhatia
October 4th, 2023 at 2:17 pm
Commented on: 230912

OS: 30.5-35.5-40.5 (PR)kg

FS: 60.5-65.5-70.5 (PR)kg

BS: 90.5-95.5-100.5 (PR)kg

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Adam Pequignot
September 20th, 2023 at 5:44 pm
Commented on: 230912

M/44/140lb


OHS - 5 @ 147.5 (PR)

Front Squat - 3 @ 207.5

Back Squat - 1 @ 255

(edited)
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Sheila Kulow
September 19th, 2023 at 1:55 pm
Commented on: 230912

OHS x5: 65-75-85#

Front Sq x3: 95-115-failed 135# (1 rep)

Back Sq x1: 135-145-155

* not PR #’s, but I am about a decade older than when I set those PR’s, so good enough for me*

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V P
September 19th, 2023 at 10:43 am
Commented on: 230912

OS 10 kg

Front squat 23 kg

Back squat 40 kg

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Scott Campbell
September 19th, 2023 at 12:53 am
Commented on: 230912

M54/217 lbs. 

Overhead squat 5x65, 5x85, 5x95

Front squat 3x145, 3x155, 3x185 reps

Back squat 1x275, 1x295, 1x315 reps

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Meghan OConnell
September 18th, 2023 at 3:04 am
Commented on: 230912

I messed around with this one a lot! Reversed the order from single back squats to finishing with overhead. Used a CoreFX band around mid thighs and I was checking for depth also. Back squats, 115 lb was fine but jumping up to 135 lb, I didn’t get good depth, even when I took off the band. Band back on for front squats (worked up to 80 lb, which is a 3RM PR for me) and overhead (46.5 lb, also a 5RM PR for me).

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Pedro Cardoso
September 16th, 2023 at 8:06 am
Commented on: 230912

KG

OHS: 60/60/63

FS: 70/80/90

BS: 95/100/105

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Jake Rosenzweig
September 16th, 2023 at 3:25 am
Commented on: 230912

M/33/5’9”/180#


OH: 95/115/115 (First time doing OH.)

FS: 135/185/195 (First time doing FS.)

BS: 225/295/345 (New PR for BS!)

Comment URL copied!
Giuseppe Petrillo
September 16th, 2023 at 1:10 am
Commented on: 230912

60-65-70

100-110-120

130-140-150

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Lee Robinson
September 15th, 2023 at 5:28 pm
Commented on: 230912

5x5 Front Squat at 90 Kg


5x3 Back Squat at 100 Kg

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Wan Tao
September 15th, 2023 at 6:58 am
Commented on: 230912

OHS: 20-30-30kg  5-1-1 reps

FS: 60-80-90 kg 12-3-1 reps

BS: 90-100-110 kg 5-5-1 reps

Comment URL copied!
James Gentile
September 14th, 2023 at 7:41 pm
Commented on: 230912

completed 230913 at the home gym.


OHS: 95-115-125

FS: 185-205-215

BS: 275-295-305


last set on each was probably at the upper limit push. completed quickly, maybe 15 minutes overall.

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Ralph Keeley
September 14th, 2023 at 5:21 am
Commented on: 230912

M/37/6’/176#


135/155/175

195/225/255

275/290/300


Deo gratias

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Jon Wilson
September 13th, 2023 at 10:12 pm
Commented on: 230912

PVC-15-45

135-145-165

185-225-255

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Anton Hedström
September 13th, 2023 at 2:53 pm
Commented on: 230912

OH squat 65/70/75kg

Front squat 85/95/105kg

Back squat 115/130/140kg

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Hannah Essen
September 13th, 2023 at 2:29 pm
Commented on: 230912

ohs: 155, 160, 165

fs: 170, 175, 180

bs: 205, 235, 245

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Emilia Henriksson
September 13th, 2023 at 9:44 am
Commented on: 230912

15-18-25 kg

25-29.5-35 kg

35- 39.5-45 kg

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Michele Spinella
September 13th, 2023 at 7:55 am
Commented on: 230912

Good day,


Overhead squat 67/88/110 lbs

Front squat 110/132/154 lbs

Back squat 176/198/220 lbs

Converted from kilograms

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Gustavo White
September 13th, 2023 at 4:05 am
Commented on: 230912

My Training on Tuesday september 12 at night

Overhead squat 5-5-5 reps 87 | 92 | 97 setting my Personal Record

Front squat 3-3-3 reps 157 | 162 | 167 lb setting my Personal Record

Back squat 1-1-1 reps 217 | 222 | 227 lb

Comment URL copied!
Gustavo White
September 13th, 2023 at 4:01 am
Commented on: 230912

My Training on Tuesday september 12 at night

Overhead Squat 5-5-5 reps 87 | 92 | 97 lb setting my Personal Record

Front Squat 3-3-3 reps 157 | 162 | 167 lb setting my Personal Record

Back Squat 1-1-1 reps 217 | 222 | 227 lb

Comment URL copied!
Daniel Livingston
September 13th, 2023 at 3:09 am
Commented on: 230912

50/55/65

75/95/115

135/185/195

Comment URL copied!
Adrian Bozman
September 13th, 2023 at 1:27 am
Commented on: 230912

135/165/185

205/215/225

225/225/225

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Jeff Chalfant
September 13th, 2023 at 1:25 am
Commented on: 230912

135-150-165 no belt, in nano 2’s throughout

195-205-225(missed rep 3) belt after set1

260-285-305 high bar back squat


warmup was 30 squats in a row with the bar

10 back squats plus

10 front squats plus

10 ohs


build up was 75x3, 105x3


Tough getting back at it after a lazy year and even lazier summer!


44yo/176cm/176lbs

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Sam Meixell
September 13th, 2023 at 1:18 am
Commented on: 230912

Overhead squat 5-5-5 reps- 125-135-145 (PR)

Front squat 3-3-3 reps- 135-155-165 (PR)

Back squat 1-1-1 reps- 225-245-255

Comment URL copied!
Tyler Hendricks
September 13th, 2023 at 1:15 am
Commented on: 230912

Did a demolition job of the deck at our house today as a workout. Little over 4 hours worth of work. Prying boards, sledgehammering, and carrying a crap ton of wood to the dumpster. Feel good and tired after that!

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Joshua Powers
September 13th, 2023 at 12:47 am
Commented on: 230912

OH:95-95-95

FS:95-135-155

BS: 155-185-225

Comment URL copied!
Matthew Hice
September 13th, 2023 at 12:15 am
Commented on: 230912

OHS-95lbs, 115lbs, 135lbs

FS-155lbs, 175lbs, 195lbs

BS-205lbs, 225lbs, 245lbs

Comment URL copied!
Jay Rinaldi
September 13th, 2023 at 12:12 am
Commented on: 230912

115/125/135

165/175/185

225/245/225

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Malcolm Morales
September 12th, 2023 at 11:32 pm
Commented on: 230912

10-10-10

tempo ohs #45

3-3-3

185-225-245

1-1-1

255-275-300

Comment URL copied!
Lincoln Kerger
September 12th, 2023 at 11:32 pm
Commented on: 230912

Checked the box a little today and short on time.

OHS 10+ reps each 45-55-65#

FS 3 reps each 155-165-185#

BS 5 reps each 185-202-225#


Wrist and elbow issues still won’t allow heavy loading overhead so stayed really light for OHS and crossed hands with bar on shoulders for FS.

Comment URL copied!
Michael Johnson
September 12th, 2023 at 11:25 pm
Commented on: 230912

Overhead squat: 95, 95, 95

Front squat: 145, 145, 145

Back squat: 215, 215, 215

Comment URL copied!
Sam K
September 12th, 2023 at 11:11 pm
Commented on: 230912

OH: 95,135,165

FS: 195,225,235(x2)

BS: 275,315,325(f)


Son(15)

OH: 95,135,145

FS: 185,225,225👀

BS: 225,245,295(PR)


This kid is kicking my butt

Comment URL copied!
Lincoln Kerger
September 12th, 2023 at 11:33 pm

Great stuff guys!

Comment URL copied!
Jake Piispanen
September 12th, 2023 at 10:52 pm
Commented on: 230912

OHS: 95-115-135

Front Squat: 205-225-235

Back Squat: 275-285-295

Comment URL copied!
Michael Brock
September 12th, 2023 at 10:51 pm
Commented on: 230912

135, 155, 175


205, 235, 255


285, 305, 320f, 320f again. So close both times!

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Kyle Lynch
September 12th, 2023 at 10:41 pm
Commented on: 230912

OHS:: 5 @18lb Kettle Bells-5 @18lb Kettle Bells - 5 @45lb Bar

FSQT: 3 @ 105lbs - 3 @ 135lbs - 3 @ 155lbs - 1@ 165lbs 

BKSQT 1@175lbs - 1@185lbs - 1@205 - 1@225lbs(Previous PR) 1@235(Fail)

Comment URL copied!
Christopher Maggitti
September 12th, 2023 at 10:41 pm
Commented on: 230912

OHS:95, 105, then 3 sets of 15 at 75# (gym doesn’t have an area for weight-dropping.


Front Squat: 155, 175, 195 (failed at 2), another set of 175


Back Squat: 195, 215, 225; went for 245 and failed.


20 min AMRAP afterward of 10 box jumps (24”), 15 thrusters (95#), 20 sit-ups

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William Jones
September 12th, 2023 at 10:40 pm
Commented on: 230912

75-95-105

165-190-200

210-230-260

Comment URL copied!
Peter Brasovan
September 12th, 2023 at 10:23 pm
Commented on: 230912

Ohs: 135, 165, 185

Fs: 225, 255, 275

Bs: 285, 305, 325

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Brett Hoffman
September 12th, 2023 at 9:57 pm
Commented on: 230912

OHS:

185/205/215#


FS:

215/220/225#


BS:

235/250/265#

Comment URL copied!
Tammy Marshall
September 12th, 2023 at 9:32 pm
Commented on: 230912

OHS 65-85-105

FS 125-135-140

BS 150-165-175

lbs

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Douglas London
September 12th, 2023 at 9:18 pm
Commented on: 230912

30, 35, 37.5 kg

45, 50, 55 kg

65, 65, 67.5 kg

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Coastie Nick
September 12th, 2023 at 8:15 pm
Commented on: 230912

Rx’d

(lbs)

OHS: 95-105-115

FS: 165-205-225

BS: 245-275-305

Comment URL copied!
Lincoln Kerger
September 12th, 2023 at 11:33 pm

Good work dude

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Michał Saiyan Smuszkiewicz
September 12th, 2023 at 8:14 pm
Commented on: 230912

M/30a/93kg


Ov squad : 50-60-60kg

F squad -65-75-85 kg

B squad 125-135-145 kg

Comment URL copied!
James W Bobo II
September 12th, 2023 at 7:58 pm
Commented on: 230912

M/39/72”/170


3x5 OHS 60, 80, 85 kg

3x3 FSQT 90, 110, 115 kg

3x1 BSQT 125, 140, 150 kg

Comment URL copied!
Shane Azizi
September 12th, 2023 at 7:56 pm
Commented on: 230912

Overhead squat 95-100-105

Front squat 110-115-120

Back squat 225-275-315 Rx

Comment URL copied!
Aaron Brumit
September 12th, 2023 at 6:19 pm
Commented on: 230912

95-115-125 failed at the bottom of rep 5

125-135-145

155-165-175

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Steve Day
September 12th, 2023 at 5:23 pm
Commented on: 230912

OHSx5 - 125/135/145lbs

FSx3 - 185/195/200lbs

BSx1 - 245/255/265lbs

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Derek Eason
September 12th, 2023 at 4:37 pm
Commented on: 230912

Overhead Squat:

185-205-225lbs.


Front Squat:

245-260-275lbs.


Back Squat:

300-310-325lbs.


Comment URL copied!
Lincoln Kerger
September 12th, 2023 at 11:34 pm

Dang!

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Megan Trombley
September 12th, 2023 at 4:32 pm
Commented on: 230912

All in pounds

overhead squat: 110 - 115 - 120

front squat: 145 - 160 - 170

back squat: 190 - 200 - 210

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Jim Rix
September 12th, 2023 at 4:10 pm
Commented on: 230912

Made up yesterday's 9/11 WOD. Results there, which coincidentally also included 27 squats.

Good to see Boz post yesterday...hope he'll post his times/efforts throughout his programming stint.

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Michael Arko
September 12th, 2023 at 4:00 pm
Commented on: 230912

Heavy squats, really? My 911 hero WOD was "Jenny", featuring 20x of each OHS and BS per round. Thanks, CrossFit.

OHS 45-55-65

FS 135-150-165

BS 175-195-215

Jenny made me keep it light, but frankly this felt too light.

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Jonathan Elmore
September 12th, 2023 at 9:12 pm

I had this worry or thought when choosing yesterday’s Hero WOD. Glade to see you still got some work in!

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Christian Simpson
September 12th, 2023 at 2:54 pm
Commented on: 230912

OHS: 65/95/115

Fr sq: 135/155/175

Ba sq: 225/255/275

Comment URL copied!
Michael Cain
September 12th, 2023 at 2:02 pm
Commented on: 230912

Overhead postion did not feel great today.


OHS: 135-135-135

FS: 165-205-225

BS: 255-285-305

Comment URL copied!
Liz Rekas
September 12th, 2023 at 1:35 pm
Commented on: 230912

Ohs - 40-45-55

Fs - 75-85-95

Bs - 115-125-130 lbs

Comment URL copied!
Jonathan Elmore
September 12th, 2023 at 1:25 pm
Commented on: 230912

95-125-125

185-205-205

215-255-255


Quick, easy, fun, and day! Will have to repeat


Afternoon BS 265-285-305 (not full squats)

(edited)
Comment URL copied!
Matthew Moran
September 12th, 2023 at 12:50 pm
Commented on: 230912

OHS: 125-145-155

FS: 175-195-215

BS: 255-275-295

Comment URL copied!
Richard Julien
September 12th, 2023 at 12:43 pm
Commented on: 230912

ohs: 60,70,75 kgs

fs: 90,100,(105(x2)) kgs

bs: 115,125,130 kgs

Comment URL copied!
Larry Shallenberger
September 12th, 2023 at 11:58 am
Commented on: 230912

95-115+135

170-190-210

210-230-250

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Tim Lyon
September 12th, 2023 at 11:47 am
Commented on: 230912

21M

ohs

45.65.85

fs

205.225.235

bs

275.275.275


Having trouble with mobility on ohs.... or I'm just not good at it

Comment URL copied!
Brandon Maguire
September 12th, 2023 at 11:43 am
Commented on: 230912

First time squatting under load since maybe April/May due to a lower body injury I’ve been trying to heal up. Felt pretty good during.


OHS, 5s: 115/135/155

FS, 3s: 185/205/215

BS, 1s: 235/255/275

Comment URL copied!
Arnaud La Salmonie
September 12th, 2023 at 11:05 am
Commented on: 230912

50/80/90

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Mike Andridge
September 12th, 2023 at 10:44 am
Commented on: 230912

ohs

95/115/115

fs

115/135/155

bs

185/225/235

m/53/175

Comment URL copied!
Cory Treharn
September 12th, 2023 at 10:39 am
Commented on: 230912

OHS - 75-85-95

FS - 115-135-155

BS- 175-195-215-225


Did extra set of back squat. Post acl repair PRS for OHS and BS!

(edited)
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Jim Rix
September 12th, 2023 at 4:11 pm

Nice Cory. Keep 'em coming!

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John Clarke
September 12th, 2023 at 10:38 am
Commented on: 230912

OHS - 33/45/55

FS - 115/135/155

BS - 185/205/215

Comment URL copied!
Raffaele Guarro
September 12th, 2023 at 8:57 am
Commented on: 230912

Overhead Squat 5-5-5 reps

30-40-50 kg failed 60 kg

Front Squat 3-3-3 reps

80-90-100 kg

Back Squat 1-1-1 reps

130-140-150 kg

deadlift 5x2 175 kg

(edited)
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Steven Thunander
September 12th, 2023 at 2:55 am
Commented on: 230912

Globo scale: If you have a rack, bumpers and a barbell you're all set. If you are using iron plates today use a weight that you can bring down under control and do sets across for the OHS. For the front and back squats use spotter arms or pins, or a spotter, if you are using iron plates or do not know how to bail properly. Dumbbells sub dumbbell OHS 5-5-5 each arm alternating arms after each set, then dumbbell bulgarian split squats 3-3-3 (2 dumbbells), then dumbbell single leg squats 2-2-2 alternating (single dumbbell). If you max the available dumbbells do AMRAP sets. If you are not proficient in pistols, after the bulgarian split squats spend 10 minutes on pistol progressions.

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Chris Sinagoga
September 12th, 2023 at 1:34 am
Commented on: 230912

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

High output followed by full recovery. Heavy dose. Squatting with really upright, somewhat upright, and not as much upright torso. Challenging different variations of the same movement


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


FORMAT/MOVEMENT QUESTIONS

Do I have enough flexibility to be able to get a heavy dose out of overhead and front squats?

Do I want to take a full recovery in between or do I want to challenge my stamina a little more?

Am I feeling a max or am I feeling a pretty heavy dose but not max?

Am I experienced enough to set and predict weights for 15 lifts, or do I need a more flexible format?


NEW TO CROSSFIT SCALE

Pick one movement (probably back squat) and just do a regular max effort format on it


MY STUFF

Did some back squats at 175 for flexibility, then did "Jenny" with the 4:30 session. 7 rounds + 20 ohs + 7 back squats


GENERAL FEAR LEVEL: 6

Comment URL copied!
Charles Meyers
September 12th, 2023 at 12:28 am
Commented on: 230912

Overhead Squat 5-5-5 reps

95-115-135

Front Squat 3-3-3 reps

100-125-145

Back Squat 1-1-1 reps

205-230-245

(edited)
Comment URL copied!