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Front Squat

METCON

ACCESSORY / EXTRA

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Workout

CrossFit - Fri, Aug 16

Warm up (No Measure)

A. GENERAL (6:00)
200m Run / 1 minutes machine
then
2 rounds
25' Bodyweight walking lunges
25' Duck Walk
25' Samson Stretch

6 minute cap

B. MOBILITY / ACTIVATION (2:00)

Hip 90/90 + Raise
10 total reps

C. SPECIFIC (6:00)
6 Air squats as fast as possible
3 Eccentric front squats, with fast ascent (empty bar)
6 Air Squats as fast as possible
3 Speed front squats, Speed
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Ramp up to 40%

C2. SPECIFIC (6:00)
Deadlift
Ramp up to workout weight in 3 sets
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Practice round
30 seconds high knees
5 Deadlifts @ workout weight
5 Box Jumps + step down

Front Squat (Front Squats
10 sets
2 Speed Front Squats @ 40%
3 Burpee Broad Jumps

Rest 30 seconds / You go I go

)

Front Squat

Score: Weight on Front Squats
TC: 15 minutes
KG: N/A

Scaling Options
Beginner
2 Front squats @ light
3 Broad jumps

Intermediate
As written

METCON (AMRAP - Rounds and Reps)

Amrap 15 minutes
10 Deadlifts @ 225/155 lbs
10 Box Jumps @ 24/20", step down
Run 200m

Score: Rounds & Reps
TC: 15 minutes
KG: 100/70

Scaling Options
Beginner
8 Deadlifts @ 95/65 lbs
8 Box Step ups @ 20"" / Plate jumps
Jog/Walk 200m or Bike 1:00

Intermediate
10 Deadlifts @ 185/135 lbs
10 Box Jumps @ 24/20", step down
Run 200m

ACCESSORY / EXTRA (Checkmark)

3 sets
60-90 sec Sorenson hold on GHD or bench

Post chain isometric strength

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