I am not going to write a huge piece on the difference between high-bar and low-bar squats. I’m sure I’ll have to soon, but for today you get 5 cues that usually work—if they don’t, you’re screwed.

1) Barbell on top of traps—duh. It may hurt. If it does STFU and don’t admit it.
2) Relax your arms and use a clean grip. When I say relax, I mean literally let them hang. The tighter your arms are the more you’ll want to turn this into a low-bar squat. The looser your arms are the more we’ll have to rely on the back arch to support the bar. Wrists should be neutral and hanging as well. If you can’t use a clean grip or relax your arms then we have some mobility issues.
3) Initiate right down the middle. No pushing the hips back, no “closing the car door”. Try to think about squatting ass literally to ankles so that your glutes are on top of your achilles in the bottom. I even will instruct people to break the knees before the hips if they are struggling to understand this.
4) Arch your back. The high-bar squat is an accessory lift for the clean, so with that in mind we should be practicing in the position we’ll receive the clean. You’ll NEVER catch a clean in a low-bar type position, so make sure you’re arched as much as possible to maintain bar support throughout the lift.
5) Control the fall and bounce out of the bottom. I can talk science about the stretch shortening cycle and neural inhibition, but simply put—bouncing out of the bottom makes you be able to lift more weight (if your midline can support it). This will be a new concept to some of you, but it will transfer to ever aspect of your squatting and allow you to utilize the stored energy throughout your legs.

I know these are not perfect as I am typically an adductor and have a tendency for my pos chain to take over about halfway up. However, you’ll get the idea of the bounce and the speed you should be carrying the bar down with.

Rudy – HBBS 385X2:


WOD 111230:


*Make sure to use your high-bar 1rm for these percentages. If you do not have a high-bar 1rm then cut 10-20% off of your low-bar 1rm for an estimated number.

1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75% – rest 2-3 min. between each set.
2a) 4X3 Shoulder Press – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.


5 X 120 yard Prowler Shuttle Run @ 90/50# – rest 2 minutes.

Notes: Shuttle run/push should be performed by doing: 10yd down – 10 yd back, 20 yd down – 20 yd back, 30 yd down – 30 yd back. Use high handles for push down and low handles for push back.


20 minutes alternating practice/testing between HS Walks and Standing Vertical Jump Test.

Notes: For vertical testing use whatever implement you can. You may touch a spot on the wall, hang rings high and measure them, or simply hang a tape measure from the ceiling. Do not take a run or a drop step to start. This should be a two foot standing jump test. Obviously, measure the height of your highest reach and subtract from highest height touched to find your number. Take at least 5 attempts.

71 thoughts on “111230

  1. Coach – Were you expecting the last set of back squats 3 days ago to be Low Bar then? Or can we go Hi-Bar for all of these? I am extremely posterior chain dominant, and switched to Hi-Bar 2-3 months ago for everything to try to even myself out a bit…thoughts?

  2. Hi any chance of a video showing the bar position across the back sorry to be a pain but I’ve always done squats with low bar position so not quite sure on positioning

  3. 111228

    POWER CLEAN 225,235,245,250,250
    PRESS CLUSTER 185,185,205,205,205


    DIPS- 80# X3 SETS

  4. 1. 1X10 @ 150#; 1×8 @ 160#; 1×6 @ 170#; 1×4 @ 185#

    2a. 90, 95, 95, 95
    2b. 130, 140, 150, 150

    Conditioning: 1:16; 1:32; 1:50; 1:50; 1:47…pure evil.

    Skill: every time I walked 25′, I’d do a vertical jump. Best jump was 18″.

    About halfway in, I decided to change the way I started my walks (so I don’t get made fun of in Naples 🙂 ). I always put my hands on the ground first, then kick up. So, I started “falling” into the walks to get some momentum. It went pretty well. Just need to get used to it.

  5. So prior to Tuesday, I had never done Low Bar and only done High Bar. So every max and percentage I have is based off high bar. For low bar days, should I make some adjustment to the high bar numbers?

    • That goes for me, too. This is new to me, and I could be wrong, but I think that you are supposed to have a higher max at low bar than high bar. I also used my high bar numbers to get percentages on Tuesday’s bbell work. That could be why my numbers on the low bar felt so easy?????

  6. Making up the other day
    Got into crossfit predators in ft Lauderdale.
    Check out their website! http://www.crossfitpredators.com we were looking around for local gyms and they have my video posted on their homepage!! Lol so random.

    1a) power clean as heavy as possible
    255,265,275,280,285 (10# pr since injury, took one extra rep at 290 JUST missed. Had it racked and stalled. Could have probably squat cleaned it)

    1b) press cluster
    225, 230, 235, 240, 245. No fails. Equals push press PR

    7 deads 275, 35 double unders.
    Cut it to 5 min, deads were really bothering my back. Haven’t deadlifted in a WOD since injury.
    5 rounds in 5 min
    Using a shitty slow rope as well.

    Felt great on the strength. Forgot my belt too, and hit some PRs

  7. I too had never done Low Bar Back squats. I find the bar in the low position uncomfortable and unstable. I have switched up how I descend. Low Bar days, ass goes back first, High bar days, I try to drop straight down and get the bounce. I feel the difference between the two movements, even though the bar placement is very similar.

    1a.) Back Squat 215, 235, 250, 270
    2a.) 135 (2 then failed), 125, 125, 125
    2b.) 170, 185, 200, 200

    Prowler Sled Shuttle Runs were Brutal. We have a sled, not a prowler, still went high low, but had to turn it around each time. Sled has 100# plate on it, so used that since I did not want to switch it out.
    1:11, 1:12, 1:15, 1:20, 1:25
    The last one was horrific feeling

    Skill work for later. Can’t HS Walk so going to try to do some wall runs and freestanding HS balancing.

  8. Squats feeling light. Thinking I need to find a new Max to calculate from. Haven’t tried to PR in a long time. Or is it meant to feel on the lighter side building up as the cycle progresses?

    1) High-Bar Back Squat: 170, 185, 200, 215.
    2a) Shoulder Press: 165 (cheated push press so dropped #),135, 145 x 2, 150 failed on last rep
    2b) Front Squats: 145, 155, 165

    Prowler Shuttle Run @ 90: Felt tougher than I thought it was going to be

    Didn’t have time to finish the skill work this morning. Gonna hit it up later tonight.

  9. 1. HBBS – 145, 160, 170, 180
    2a. 85, 85, 90 (F on last rep), 85
    2b. 125, 135, 150, 150

    10m turnarounds inside gym. Too muddy outside and prowler kept getting stuck in the mud and leaves.
    ??? (stupid stop watch stopped at 7 sec), 1:32, 1:27, 1:32. 1:41

    vertical jumps – 13in, 15in, 16.5in, 17.5in, 18in.
    HS walks – never measured distance. just worked on walking.

    here’s a vid of me doing the last set of HBBS. critiques are highly welcomed. right hip popped as i was driving out of hole on last rep. thought i was going to fall on mah face.


  10. 1) High Bar Back Squat: 225×10, 245×8, 265×6, 285×4
    2a) Shoulder Press: 155, 165, 170, 170
    2b) Front Squat: 185, 195, 210, 210

    Conditioning: (did Monday’s)

  11. 1)- 225/245/275/295: felt great, a lot better than when we squatted on Tuesday.
    2a) 135# across. First time strict pressing in 2 months due to shoulder issues. Felt really weak and fatigued early.
    2b) 185/205/215/215: felt great.

    Conditioning- we don’t have a prowler or anything that resembles one so I made up a WOD with weighted vest runs with 2-3 min rest btw sets.
    Didn’t have time for HS/Vertical, try to do that later.

  12. Me and two others at CF Firebase did this one around lunch time. Strength work was good, the prowlers were absolutely disgusting. Very hard to get traction on the low bar pushes. I was basically horizontal. How much do ya’lls prowlers weigh? Ours are around 100#. We had to take weight off on the later reps. The max vertical jump was a blast.

    Workout time for the entire WOD was almost 2:40.

  13. 1: 250, 280, 300, 320
    2: 150, 160, 170, 180
    3: 210, 230

    Prowler was utter disaster….can tell my leg endurance has suffered with injury
    1:32, 1:54. 1:59; 1:46; 1:37
    walked the distance out so not sure if it was shorter or longer-hopefully I over guessed it.

    27 inch vert

    • Sorry man, I got you beat. Not only did the prowler I use have no skids on the feet so it was horrible to push high handled and impossible to push low handled and took 30 minutes to finish (I’m talking 2-5 min rounds!), I made so much noise and tore up the pavement so much that the cops were called on me! Such a nice “thank you” to the box I was visiting!

      1. 215, 235, 255, 275
      2. 155, 160 (fail on 3), 155, 155 (fail on 3)–arms tired from press cluster yesterday
      3. 185, 195, 215

      ran out of time for HSW and vert

  14. Back Squat 1×10 200, 1×8 225, 1×6 235, 1×4 255 everything felt super easy (i assume it was lighter% on purpose I haven’t tested my 1RM in forever so I think I might be basing it too low also, I’ll adjust as we go through this)

    Front Squat 185×5, 195×5, 210x5x2 felt good
    Press with Axle just for fun 140×3 (glad to see strict press I’m pathetically weak at it)

    Prowler Suicide was horrendous. Nuf said. I have the rogue “butcher” it weighs about 100lbs. Added 2 45’s to it. Even though it was disgusting on my quads, calves and lungs I hope we keep seeing this cause it’s obvious how good it is for. Did 3 Rounds.

    Finished with shooting hoops. Time for lunch

  15. 1. 140-155-165-175
    2. a 105 strict press
    b 125-135-145

    Tire drag 1.25# 1:06, 2.25# 1:01, 3. 35# 1:07, 4. 45# 1:26, 5. 45# 1:33

    Jump….9ft 3-4 inches….hand stand walk 5-6ft each time….first time I walked, usually i stand for a while then fall!!!!

  16. 1.HBBS 135, 150, 165, 175
    2a.Press 85-85-90-90 (shoulder injury held me back, but happy with these numbers considering)
    2b.FSQ 120, 130, 140, 140

    Prowler Shuttles: Pure misery. I assume it should not have taken this long to do these. I’ve only pushed a sled a couple times before this (we got ours last week) and it’s very clear that this is a weakness. Hitting a chunk of asphalt on the way back from the last 30 felt like a cruel joke. I’m just proud that i finished all 5 rounds.

    3:30@50, 2:27@50, 2:03@40, 2:24@40, 2:10@40

    20min Handstand Walk Practice: I don’t have this down yet, worked on walking to a wall from 3-4 feet away.

    Vertical Leap:17″

  17. Squat: 225,245,265,280
    Press: 155,155,165,165
    Front Squat: 190, 205,220

    Had to do 10ydsx12
    Legs like jello last 2

    29″ vert

  18. squat felt light I should have gone heavier based off a max of 300 instead of 355

    Strict press – @155 failed last two reps on last set
    Front squat – 175, 195, 225, 225 new 5rep max pr on FS

  19. 1. 1 x 10 @ 115
    1 x 8 @ 125
    1 x 6 @ 135
    1 x 4 @ 145
    Felt like a dynamic effort day. Really worked on driving super hard from the bottom and staying rigid through the bounce. I really need to get my legs stronger. They are pretty much useless(example: my power clean is 10 lbs over my squat clean… Sad right?) I am glad to be on this squat cycle
    2a. 105-110-120-120(2)
    2b. 100-110-120-120
    Death by Prowler
    1:27 After the third set my legs were so juiced. When I walked over the setup for the fourth set I collapsed twice
    2:36 My setup ( a plastic riser from a step aerobics setup and two 45 # stacked) fell over with 20 yards to go.
    1:43 Pure pain
    I was so trashed from the prowler I didn’t have to heart to do HS practice and vertical jumps. I will practice later today. Plus I was tight on time

  20. I’m kinda in between with my numbers. I haven’t maxed back squat in a long time and I was using 315 as my max during my wendler cycles a month ago so i just stuck with that for my low bar #’s since i was doing them with a high bar esque squat. I just dropped the weight 10 lbs. roughly per set.

    HBBS: 160, 175, 190, 205
    Press: 135×4(shoulders are smoked from this week)
    FS(245 training max): 145, 160, 170×2

    Don’t have a prowler so my buddy and I used a 120lb. sandbag and ran the shuttles with those instead

    :50, :40, :39, :36..forgot the last set..dammit!

    longest HS walk was 36 ft., and highest jump was around 28 inches or so.

  21. 1) HBBS
    255, 275, 315, 345
    Bumped the weight up a bit. Really really easy. Started basing percentages off 420. Probably should have gone off 450+.

    2A) Press
    185, 195, 205, 210×2 (failed on 3rd)
    Should have started heavier. Just havent’ done these in a long time and didn’t know where to start.

    2B) Front Squat
    225, 255, 275, 295
    Again, I bumped the weight up. Really easy. The last set at 295 was completed in 9 seconds. Felt pretty strong on these today.

    Going to have to finish the rest of the workout in a few hours.

  22. 1. 180, 185, 205, 220 hb squat
    2a.115, 125, 130, 135 press
    2b. 170,175,200,200 f.squat

    Did the prowler pushes as 6 down and back 10m with ATD. They sucked. nothing like feeling as if you are going a similar pace, but actually going slower and slower every time.
    1:22, 1:35, 1:58, 2:05, 2:00

    jumps went 18in, 20in, 19in
    i can’t yet do hs walks and ran out of time. if anyone has a good substitute let me know. if not i do some hand stand holds or wall crawls tomorow when i go in.

  23. 1. 155, 165, 175, 195. In retrospect I beleive my 1RM needs calibrating. Felt I could have added at least 30-40lbs.
    2a. 125
    2b. 155, 165, 185, 185.

    Did a simple fun WOD at the box with friends.
    30 DU
    20 Push press @ 75
    10 pull ups

    Will do some hand stand holds/walks tomorrow.

  24. 1.) HB Back Squat: 135(60%)-146(65%)-158(70%)-168(75%)

    2A.) Press: 68-73-78(F3)-78
    2B.) Fr Sq: 114(60%)-123(65%)-133(70%)-133(70%)

    Prowler Pushes: A “one-of-a kind” heavy prowler w/25# plate.
    Tried everything: balls-to-the-wall start, keeping a steady pace, taking a set number of steps and breaking. It never got better. Followed it with a brief prayer to the porcelain gods….then…

    HS Walks: Max steps was 13
    Vertical Jump: 17.5 Inches

  25. Rudy’s video of the bounce helped greatly, these squat weights felt too easy, probably need to base if off a higher amount.

    1. 165,180, 195, 205
    2A. 155, 165 (barely), 160, 165×2
    2B. 160, 175, 190, 190

    Didn’t time prowler rounds.

    Max vert: ~31″

  26. Side note: difficulty with prowler and sleds varies when you’re pushing and pulling on different surfaces. Concrete, rubber mats, turf, etc., all have different friction. Fuck’in science and shit. If you sucked ass at those, don’t beat yourself up as it could simply be because of the surface you’re using. But, being a total pussy is still a possibility.

  27. Everything in kg’s today.

    1) 95, 102.5, 110, 120
    2a) 70, 70, 70, 75(2 reps)
    2b) 80, 87.5, 95, 95

    Prowler Pushes: Skipped. At the affiliate today and the University is closed. As if I missed the week with sprints and prowler pushes. Stupid university.

    HS Walks: Consistent at 15-20′. Longest was 25′. Getting much better at these.
    Max Vert. 26″

    Yup… vertical is for crap.

  28. 1) 180, 195, 210, 225
    2a) 125, 125, 130, 135- should have gone a little heavier
    2b) 155, 165, 180
    Conditioning- all sets between 2:00 and 3:00, no prowlers, used sleds, all low handle basically- Sleds: 1, Skinny Chickenleg Cracker : 0

  29. First day back after week of rest. Knee felt good!
    1) 145, 155, 160, 165
    2a) 135, 135, 135,135
    2b) 145,155, 160

    Conditioning. Same sleds as Hughey…These were really tough.
    145, 2:00, 2:25, 2:20, 2:20
    MASSIVE pump. I did the strength work 3 Hours prior to the conditioning…

    MFS 2-2-2

    P.S. Made up my 5K over Christmas. 24:48. Pretty flat course.

  30. 1) 135 145 160 170
    2a) 95 100 105 105
    2b) 120 130 140

    2:07 2:29 2:55 2:41 2:18 – estimated the distance – FMLegs! My partner gave up after round 1!

    Practiced a variety of different goofy skills today, which immensely improved my mood after the prowler. 

    Vertical – 28″ – white girl can jump! Take that BP!

    MFS: 1/2/3 – little low back soreness from the DL’s yesterday and I’m sure my legs will be tomorrow.

  31. 1. 185, 195, 210, 225
    2a. 145, 150, 155, 160(PR)
    2b. 165, 175, 190, 190

    1:31, 2:08, 2:03, 2:20
    Used an old plastic cooler with 178lbs (5 pood haha) inside. Never done pushes for intervals and it sucked.

    Also right shoulder got pissed during the last two rounds every time I switched directions. Skipped HS walks but tested verticle around a dozen times. Around 24″.

  32. 1) 185, 200,220, 225- need to go heavier
    2a) 145,155,165,170

    conditioning: T asked if I felt like I was going to throw up. I told her no, because I couldnt get past the feeling of wanting to fucking kill myself.

    1:12, 2:30 (please refer back to ^^) 2:47, 3:03, 2:56

    did my HS work…31 inch vert. legs felt warmed up for this after the conditioning….fml

  33. 1) High-Bar Back Squat: Went off a 335 max. 200×10, 215×8, 235×6, 250×4
    2a) 4X3 Shoulder Press – 140, 140, 140, 145
    2b) Front Squats: Went off a 300 max. 180×5, 195×5, 2X5 @ 210

    No prowler available so I jumped in on a wod with some friends.
    5RFT of 5 cleans @185, 5 bench press @ 185. 4:59

    HS Walks – done. worked on hollow body positioning and looking back thru hands during walk.
    Vertical Jumps – against a wall. no measurements.

    I will hit this prowler wod as soon as one is available to me.

  34. 1) based off 395 (turned out this was light as shit. Felt like I could have gone 20+ pounds heavier, and I had no lifting shoes)

    2a) 155, 165, 170, 175(x2+1)(effing shoulders, this is exactly where I’ve been for over a year now…!)
    2b) 190, 205, 220, 220 (all felt super light, no lifting shoes here either)

    Conditioning: sooo, did all this in my garage and had no prowler or sled, so, it was out to the car filled with junk and 2 people. Round one had me finishing in just under 5 minutes thanks to the decent uphill battle I had. We moved to a flatter course and the 2nd round took 2:42, and the 3rd 5:54. Needless to say, this was clearly not what was prescribed, so I called it a day there. Dead.

    Handstand walking and jumping will be done tomorrow.

  35. 1) 150#, 165#, 175#, 190#
    2a) 125#
    2b) 135#, 145#, 155#
    5 x 1 min airdyne; rest 2 min
    30″ vertical

  36. 1) 245# x 10, 265# x 8, 285# x 6, 315# x 4 (Based off 405-415 –> Felt light, just like everyone else said).

    2a) 165#, 175# (f@3), 165#, 170# (f@3)
    2b) 225#, 245#, 265# (based on 375# –> again, felt light, so worked on the bounce and depth)

    Conditioning (used a sled w/ 90 pounds… dragged it w/ straps pushed out high or low)
    — 1:46, 1:28, 2:00 (sled flipped), 1:46, 1:48 (all of these were miserable)

    HSWs getting better. Didn’t have time to measure out for vertical jumps.

    M/F/S – 2/3/5 (back)

  37. Damn you cats are strong

    1) 165, 180, 195, 205

    2a) 135, 135, 145, 145

    2b) 160, 175, 190, 190

    Conditioning: Brutal. Felt like a sherpa pushing a mule up a mountain. I feel better about where to plant my feet on the high/low at least

    Skill: Vertical: 27″ / HSW ~7ft and getting better

  38. 1. 135, 145,160, 170
    2a. 95 on all sets
    2b. 115, 125, 135, 135

    1:54, 2:05, 2:25, 3:03, 2:27 no prowlers, used sleds, all low handle. This hurt.

  39. 1) based off 365 – 220, 235, 255, 275 – that last set almost killed me…going to have to take it down next week
    2a) 135, 155, 155, 145
    2b) 185, 195, 215, 215
    Powler: 4 sets fastest was 2:41 on my 4th attempt
    Still suck at HS Walks but got a 24″ vert

  40. 1) 180×10, 195×8, 210×6, 225×4

    2a) 155, 160, 165(very hard), 160
    2b) 170, 185, 200, 200

    Conditioning: 90lb was way too heavy. The first round took over 3 minutes. Scaled back to 50lb, and completed the other four rounds in 2:30 or less. Very frustrating.

    Skill: practiced hand stands; still can’t do them. Best vertical was ~24in.

  41. 3/3/4

    1) 207, 225, 241.5, 259
    2a) 155, 161, 163, 165
    2b) 192, 208, 225, 225
    – accidently mixed up the order

    Conditioning: 1:41, 2:07, 2:21, 2:07, 2:14
    – on asphalt and reminded me of scrum practice, not in a good way

    HS Walks & Vert:
    26″ best on five attempts and played around with HS walks, getting alot better. did sets of 15ft at a time due limited space

  42. 1. 130, 140, 150, 160 working from 95% of 225 VERY easy
    2a. 65, 70, 70, 70, frustrated that it’s not more, but I’ve never been able to press 70 for three reps, so I’ll take it. I did have to reset the bar at the third rep on every set.
    2b. 105, 115, 130, 130 working from 95% of 185 VERY easy

    Conditioning: 4:20, 3:30, 3:04–on asphalt and uphill on the way back–BRUTAL!! Regret not doing the last two, but time was short.

    Skill: Planned for Monday.

  43. 1. 1X10 @ 200; 1×8 @ 215; 1×6 @ 235; 1×4 @ 250 (Felt easy, as I have been avoiding bouncing in the past due to rehabbing knees, knees felt fine after this)

    2a. 135,135,135,135
    2b. 175,185,200,200

    Conditioning: Tried it on the street first, didn’t even make the twenty back. Switched to a parking lot, and then I think it was too easy (51,53,56,47,51)

    Skill: 26-27″ vert, 27.5 was my max 3 months ago. HW walks were 1-5 yds, although they were definitely feeling better.

  44. 1) 189,205,225,235,250

    2a) 135 all sets
    2b) 150,175,190,190

    Conditioning (used a sled w/ 90 pounds… dragged it w/ straps pushed out high or low)
    — 2:06, 1:45, 2:07 1:54 (I hated these only could do 4 sets)

    HSWs getting better.
    Cliff Lewis

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