The Heart Rate Roof Buster


Today we have 3 sets of 2 and 3 sets of 1 of the high bar back squat for strength. I want everyone to think about that for a minute. This doesn’t mean we jump right into that first set of 2. We need to warm up. That first set of 2 should heavy. This means we need to be doing at least 2-3 sets before the first set of 2. During these warm up sets we can make the huge jumps in weight so that when we get into the actual sets we are making small jumps (10# or so) until we reach our max.

This is how the strength should look for someone who is trying to achieve a 300# squat.

Warm up: 135×5-7
Warm up: 185×3-5
Warm up: 225×3
Set 1: 245×2
Set 2: 265×2
Set 3: 275×2
Set 4: 285×1
Set 5: 295×1
Set 6: 305×1

The above can be scaled no matter what your squat might be. Just remember, make the big jumps in weight while warming up so that all your working sets will be heavy. Now lets go set some PRs!

High Bar Back Squat

20 Front squats (205,135)
30 Box jumps (30, 24)
40 Kettlebell swings (1.5,1)
50 Wall ball shots (20,14)

Level 3- (165,110)
Level 2- (135,85), (1p,0.75p),(24,20)
Level 1- (95,55), (0.75p,0.5p),(24,20)


  • JJ McBride

    08/22/2013 @ 12:11 pm

    Not pleased my younger brother now squats more than me, but 2 PR’s for the McBrides…
    JJ: 305lbs
    Devin: 315lbs

  • nicole dholakia

    08/22/2013 @ 1:34 am

    High bar back squat: 165 x1, my inability to go a hell of a lot heavier was due 99.9% to my loquacious personality. I was basically chatting it up the whole time, epic fail.
    WOD: 13:08, 110 lbs.

  • jason barrow

    08/22/2013 @ 1:31 am

    Can we make 5:30 crew in their entirety MOTM at some point? I love seeing their updates every morning. I would find their results inspiring if done any time of day, but at 5:30 in the morning? WTF?! I wake up at 5am every day and am barely a functioning human being at 5:30. Beasts through and through.

    HBBS: 275×1 (All my 1RM’s have been lo-bar so this was setting a baseline for 1RM hi-bar. PR coming soon.)
    WOD: 15:20 L3

    Joel was POSSESSED tonight. Had a blast sharing a platform with him and Steve. And I can’t leave out newbie Eric, love seeing someone brand new loving this stuff. Great energy running through 7PM, everyone killed it. 30″ box jumps are the realness, wouldn’t mind seeing them make more appearances.

  • Kendra

    08/22/2013 @ 1:03 am

    HBBS: 122 – 17# PR!
    14:34, 75#, 24″, 1, 10

  • JBo

    08/22/2013 @ 1:00 am

    Really enjoyed having Haley at the helm for the first time! I will label her style of coaching as laid-back intensity, which I respond well to!
    High Bar Back Squat: 255lbs (PR) – Crushed my PR by 20lbs…couldn’t let down the birthday girl!
    WOD: 12:26 L2
    Front squats – piece of cake
    Box jumps – slow but steady
    KB swings – fine
    Wall balls – thought they would never end…but starting to get better at ’em
    Sounds like this was one of the biggest PR days in CrossFit Southie history. Let’s keep this up, dudes and dudettes! : )

  • Joel

    08/22/2013 @ 12:58 am

    HBBS: 215…PR City or Citay as Sham wrote on the board.
    WOD: 11:54 100#, 20 inch,1 pood,10#
    Big thanks to Barrow for the encouragement on the platform. A Barrow yell will at the bottom of a back squat will add 10 pounds to your PR. Try it out.

    • Shamwow

      08/22/2013 @ 12:36 pm

      Awesome job, dude! Agreed- if Barrow yelling at you in the bottom of a squat doesn’t get you to stand up nothing will.

  • Emily

    08/22/2013 @ 12:55 am

    225# back squat – PR
    9:16 Rx
    Thanks to Haley for pushing me!
    Now i just want to sleep…

  • Mike Quigley

    08/22/2013 @ 12:43 am

    Haley – sorry I missed your debut with the 5:30am crew – and if my sources are correct today is your birthday. Happy b-Day! Waking up at 5:30 is one way to make sure you maximize your waking hours on your birthday.
    Mark, Marc, and Jason – huge numbers on the squats.
    I can’t say I’m disappointed I missed this one – those heavy front squats just wouldn’t have happened (yet). Getting my work in at Crossfit Phase II in Dennis though.

  • Jenna Lamy

    08/21/2013 @ 11:56 pm

    HBBS: 145 PR : )

    WOD: 11:30 65#, .75 pood, green ball. I enjoyed tonight’s WOD!

  • sammy belton

    08/21/2013 @ 11:54 pm

    HBBS 255×1
    WOD 20:00 something #115, 24, 1.5 pood Blue Ball

    255 went up easy on the last set. No where near my 1RM. I look forward to seeing this again.

    After two days of small man friendly WODs, this was fun! The last 20 wall balls were pretty tough.

    • Jenna Lamy

      08/21/2013 @ 11:55 pm

      Good job Sammy!

  • Mark Rollins

    08/21/2013 @ 12:39 pm

    Front squats were brutal to start this thing off, 11:11 … make a wish
    350 HBBS (25# PR!)

    • Marc Piccuirro

      08/21/2013 @ 12:50 pm


      • goose

        08/21/2013 @ 2:33 pm

        so beast!

  • Chris Wilson

    08/21/2013 @ 12:27 pm

    305 lb.; 11:42 (L3 except for 24″ BJ)

  • Jason

    08/21/2013 @ 11:45 am

    Welcome to 5:30 Haley! Good start, and thanks to my spotters Ben and Marc for saving my life this morning.
    265#; 10:22 L3.

  • Marc Piccuirro

    08/21/2013 @ 11:36 am

    Haley!! Welcome to 530!
    315 is a 15lb PR. Rep scheme worked for me.
    9:43 Gotta love heavy front squats and the clean to get them going.

    Forgot to give a shout out yesterday to Cara for having some awesome form on the row. She puts me to shame! Way to go


    • goose

      08/21/2013 @ 2:34 pm

      530 crew getting diesel!

  • jason barrow

    08/21/2013 @ 1:09 am

    Not trying to be a pain, so please don’t take it that way. I used to follow the 5/3/1 powerlifting program which includes warm-up sets before working sets, so I definitely have an appreciation for what you’re talking about, I would even always open with an empty bar set in addition to my warmup sets. Not only do those warmup sets get your body ready but also ramps up the central nervous system for the working sets.

    I get it. But that being said, fitting in 9 sets just isn’t feasible, at least in the majority of classes I’ve been in. Limited time plus multiple people sharing a platform, not always using the same exact weight. And I know some people are probably reading this and thinking something like “barrow just dawdles, there’s plenty of time if you keep moving”, to a point I’d agree, and I’m going to do my best to do better at keeping things moving, but I still think it’s a bit unrealistic.

    • Goose

      08/21/2013 @ 2:44 am

      Agreed – scaled and all levels classes typically do not get as much time on platforms due to the ability level of the classes. This is something we have talked a lot about in recent coaches meetings and we are going to try to give capable athletes in scaled and all levels classes more time on platforms to get in their working sets even if that means breaking off earlier than the rest of the group.

      • Mark Rollins

        08/21/2013 @ 12:36 pm

        This is a good idea !

    • amy

      08/21/2013 @ 8:44 pm

      In regards to sharing platforms, things will be a lot better for all class times after the expansion. This expansion was supposed to happen last October and we have been gritting our teeth ever since then. Once we have more space the night classes will basically be split in 2. We will also be changing the RX format at that time. The RX classes will have more skill and Oly work, in addition to more time on platforms. In the meanwhole, even if it might be unrealistic to get a full 9 sets in, if the thought is there you will be more likely to come in with a plan and have a more successful strength session.

      Thanks for your input JB. It’s always good to have a little food for thought.

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