Workout of the Day
Warm up
Row 500 m or run 400 m
Group mobility
Strength
Back squat (5-10 lbs heavier than last session)
Shoulder press (2.5 – 5 lbs heavier than last session)
Conditioning
“Helen”
3 rounds for time of:
400 m run
21 Kettlebell swings (53 / 35 lbs)
12 Pull-ups
This is a good article about why we do High-Bar back squats and not Low-Bar back squats. Some of you may not know the difference between the two, which is because we have never done the Low-Bar back squat at CFF. Low-Bar back squats are typically done with barbell not on top of the trapezius muscles, but resting on the back of the deltoid. I’ve also noticed when we do back squats and we have a drop in from another gym, even though I go over the back squat – the High-Bar back squat – the drop in will almost invariably do the Low-Bar back squat during the strength session, because obviously that’s the way they do it at their gym. I usually don’t say anything because they aren’t my athletes, but it’s interesting to notice. I have nothing against Low-Bar back squats but, like the article mentions, the High-Bar back squat requires that you maintain a very upright torso position, which is conducive to many other movements in CrossFit. Also, David Miller – one of my Olympic Weightlifting coaches and owner of CrossFit Fortius in San Diego once told me: “The Low-bar back squat has no place in CrossFit.” Low Bar vs. High Bar Back Squat for the purposes of CrossFit
High-Bar on the left with the barbell on top of the traps, and Low-bar on the right with the barbell on the back of the deltoids.