Force times Distance over Time equals Power

Iron Grip CrossFit – CrossFit

Why do we squat? Quite simply, the squat is part of who we are as human beings. Whether you believe we were designed this way or evolved this way. Either way, the squat is an inherent movement pattern based on our anatomy.
Now are we ready for some physics?
Today we test the power output of the back squat.


Warm-up (No Measure)

20 meters:

high knee run

butt kickers

jumping jacks

high skips

broad jumps

20 reps each


Walking lunges

Air squats


Squat Clean


Metcon (10 Rounds for reps)

10 Rounds:

Perform 10 back squats at any weight. Time the effort. Divide the weight used (lbs) by the time to finish (seconds). This is the score for each round. Find the weight that allows you to obtain the highest power score.
We recommend trying at least one set with each of these percentages of your 1-rep max: 25-35-45-50%

Previous Post:


Next Post: