Today's WoD had plenty of back squats as you start off with a strength portion of just sets of 3 back squats. Of course having a couple people rack heavier weight is helpful, but of course if you're on your own, only back squat what you can clean.
You'll also have to keep this in mind when doing the WoD as you'll be doing back squats on your own. The rep sequence on the WoD increases so first round is 3 for each move, then 6, then 9...so hopefully you know your multiples of 3. Most folks got to 21 reps either starting or finishing it. The weighted sit ups were your choice of weight either plate, medicine ball, or dumbbell. I think I saw up to 35lbs out there.
As usual, descriptions below. Happy crossfitting!
Warm up
2 rounds
WoD
14 minutes - Rep sequence: 3-6-9-12-15-21-etc
- back squats
- box jumps
- sit ups with weight
Exercises
- Inch worms
If you've ever done an inch worm before, this is a slight variation on that (you don't move forward or backward). If you haven't done them before, start from a standing position. Keeping your feet on the ground, reach down to touch the ground and move your hands forward a little bit at a time until you end up in a push up position. Once there, move your hands backwards until you are back to where you started. You don't have to stand back up to finish the rep, but you do have to bring your hands as close to your feet as possible (that depends on your flexibility). That's one rep. You would move your hands forward to start the next rep. - Back squats
Start with the bar resting on your shoulders, with your hands a little wider than shoulder-width apart. Make sure that the bar is resting on the muscles in your upper back, and NOT on your neck. Squeeze your shoulder blades together, since that'll force you into better posture and help protect your lower back.
From this position, do an air squat. Make sure you keep a good lumbar curve the whole time (you can tweak your lower back otherwise), and you squat at least far enough so that your thighs are parallel to the ground. Come back up to the standing "racked" position to finish the rep. - Box jumps
You'll need to set up a platform with risers. I usually see between 3 and 5 risers. Before you even start the WoD, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it. Just in case, look down at the platform when you jump. If it does move around at all, keeping your eyes on it should help prevent injury.
When you do jump on it, you want to make sure that you stand tall once you're on the platform. If you stay hunched over the whole time, you're not getting the full effect of the exercise. One way to think about this is that you want your hips to "open up" on both the jump up and the jump down; all that really means is that your hips should be pushed forward once you're standing on top of the box.
Scale down: Step up to the box, and then step down instead of jumping on the platform. If you do step, make sure you alternate which leg steps up onto the platform first (and which legs steps off the platform first). - Sit ups with weight
Grab either a medicine ball or a single dumbbell (most guys used 15 lbs, most women used 10-12 lbs). Lie on your back, plant the soles of your feet on the ground (no butterfly position) holding the weight with your arms extended parallel to the ground; if you were standing, it’d be directly over your head. You don't want to actually touch the ground, but hold the weight a couple of inches above the ground. Do a sit-up, stopping at about 45 degrees. Any more than that, and you’ll stop contracting your abs, so it’ll actually get easier. Also, don’t extend your arms/bar too far in front of you, because that’ll also eliminate the contraction of the muscle.
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