Back Squat Test
Fitness
Warm up and test a 1RM. If you’re feeling good, then try to set a new personal best. Use spotters on all work sets. The bar may only move upward from the bottom of the Squat and the feet must stay flat. Full depth in the Squat is achieved when the hip crease passes below the top of the kneecap.
Performance
Warm up and test a 10RM! Use your higher rep-out sets from the previous 7 weeks as a guide on what to shoot for. You likely only have 1-2 good attempts in you, maybe 3, so plan wisely. Use spotters on all work sets. The bar may only move upward from the bottom of the squat and the feet must stay flat. Full depth in the Squat is achieved when the hip crease passes below the top of the kneecap.
Sample Warm Ups and Attempts
These are only meant as a guide. The main goal is to get properly warm and not fatigued for your opener. Notice that as the warm up weights go up, the reps go down.
Lifter 1
Warm Ups: 45 x 5, 135 x 5, 185 x 5, 225 x 3 275 x 1, 315 x 1
Attempts: 345 – 360 – 370 – 375
Lifter 2
Warm Ups: 45 x 5, 75 x 3, 85 x 1, 95 x 1
Attempts: 105 – 110 – 115 – 117.5
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New York Health Act: Short Film and Forum on October 27th
Sick of medical bills, co-pays, deductibles, and rising health insurance premiums?
On Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business.
Learn about a new comprehensive health plan with no premiums, deductibles, or co-pays that guarantees healthcare for every New York resident regardless of health, income, immigration status, or employment status.
We will have a Q&A after the screening and a discussion about the ways YOU can help achieve guaranteed care for all.
Come learn why CrossFit South Brooklyn and hundreds of other businesses, freelancers, doctors, and other New Yorkers support the New York Health Act.
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