Gearing Up for a 1 Rep Max Back Squat    December 27 2011

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2/3rds Total
Back squat, 1 rep
Shoulder Press, 1 rep
athletes may choose low or high bar back squat.  all CrossFit Total Rules apply.  athletes get 3 attempts at each lift.  period.

Read up on The CrossFit Total HERE.

Bring your A game and your squat depth.

Gearing Up for a 1 rep Max Back Squat

First of all, get your head in the game. Forget about everything else that is going on in life and focus on this one lift thats happening right now. Ready? Good. Approach the bar and place your grip slightly wider than shoulder width. Step under the bar, but DON’T LIFT IT.

This is a HEAVY load, so let’s get prepared. Standing in a quarter squat under the bar pull your shoulder blades back. Act as if you are trying to make them touch. Slide your grip inward as close to your shoulders as you can. Tighten every muscle in your back and turn those elbows up high and away. We’re using the muscles in our backs to create a platform for the bar to sit on. Lift your chest, point it at the wall in front of you and take a deep breath into your stomach. HOLD IT, and clinch every muscle in your stomach that you know how with a big belly-filling breath. Now, begin to stand up with the bar, but don’t stand up hesitantly. Stand up with some force. Let that bar know now that you’re going to make this lift.

You’ve done this before. We do air-squats all the time. This time you have a loaded bar on your shoulders, but that does NOT change the technique. Heels under your hips, toes pointed out slightly. Initiate the movement with your hips. HIPS BACK! Continue taking your hips back and away all the way down. PUSH THOSE KNEES OUT! Pretend that there is a big piece of paper under your feet and you are acting to rip it in half with your feet. All the way down below parallel. That last 1/2in feels like a mile with 300lbs on your back, but don’t cut it short.

Once you hit bottom you’ve got to tighten every muscle in your body, fight to keep that chest up, keep that stomach tight, and DRIVE through your heels. Keep your knees pushed out and drive as hard as you can. Drive as if your life depends on it. Thats 1 rep.

For today’s press and back squat 1 rep max we will follow the CrossFit Total Rules.  Here’s a friendly reminder of the back squat rules for The Total (know them!)

- Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat.

- Any deliberate attempt to lower the bar counts as an attempt.

- The lift is finished only after the bar is successfully replaced in the racks.

  • TYD

    Is there a full total coming up?  A 2/3 total looks like a great way to practice the warm-up sets and have an idea what kinds of weight to shoot for in a full total.

  • Nicole

    Hey TYD – Not sure on the dates of a full total.  Whether you do a 2/3rd or a full total you should be able to hit a max effort though!

  • Nicole

    Ryan’s Winter 2012 Olympic Weightlifting Meet now available for sign-up.  Details here: http://bit.ly/crossfitroots (click Programs at the top tab area)

  • http://profiles.google.com/boulderfuzz Andria Bilich

    I have finally achived full depth on squats, but cannot squat heavy weight without starting to tip forward as I come up out of the squat.  What can I do to correct this terrible habit?  How do I get strong so that I can keep my chest up?  I’m worried that the forward lean (which i can correct within the first inch or so) is becoming an intiation habit that needs to be stopped in its tracks.

  • Charlie

    Who’s the mystery squatter in the photo?  Looks like A+ form to me!

  • TYD

    I know that guy… :)

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