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Components

Front Squat

Metcon

Settings

Workout

(Deload) Tempo Front Squats

Warm-up

Metcon (No Measure)

1 Round:
400m Run
20 Banded Squats
:15 Hanging L-Hold
5 PVC Passes 10 PVC OHS
10 Empty Barbell Front Squats

Strength

10 Minutes of Front Squat tempo skill development lead by the coach.

Front Squat (2 Tempo Squats Every 1:30 x 10)

Tempo:
4-2-x-0
(4 seconds down-2 second hold - fast rise)

Weights are purposefully light in order to focus on speed and technique.

Percentages based on 1RM Front Squat:

Sets 1+2 - 55%
Sets 3+4 - 60%
Sets 5+6 - 65%
Sets 7+8 - 65-70%
Sets 9+10 - 65-75%

Metcon

Metcon (3 Rounds for reps)

3 Rounds, 4 Minute AMRAP:
21 Wall Balls (20/14lbs) (10/9")
15/10 Calories (Bike Ski or Row)
9 Box Jump Overs (24/20")

(Rest 4 Minutes between Rounds)

This is designed to be a sprint with a long rest to recover between each 4 minute AMRAP.

Each Round will be tracked individually.

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, September 27, 2021

Male Clients

1

Aaron
Hart

4pm CrossFit

1 x 2 @ 250 lbs

2

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 2 @ 245 lbs

185-200-215-230-245

2

Laith
Quntar

5pm CrossFit

1 x 2 @ 245 lbs

3

Daniel
Schaerer

6am CrossFit

1 x 2 @ 205 lbs

3

Pat
Paszt

5pm CrossFit

1 x 2 @ 205 lbs

4

Adam
Gelfand

7pm CrossFit

1 x 2 @ 200 lbs

4

Nate
Cobb

12pm CrossFit

1 x 2 @ 200 lbs

4

Papi
Aka Teddy

4pm CrossFit

1 x 2 @ 200 lbs

5

Brandon
Thorsten

7am CrossFit

1 x 2 @ 195 lbs

Went easy

5

Niko
Orozco

6pm CrossFit

1 x 2 @ 195 lbs

5

Ryan
Goderre

5pm CrossFit

1 x 2 @ 195 lbs

Failed 205

5

Spencer
Baker

5pm CrossFit

1 x 2 @ 195 lbs

6

Paul
Miller

4pm CrossFit

1 x 2 @ 192 lbs

7

Fabricio
🦍

7pm CrossFit

1 x 2 @ 186 lbs

8

Alexander
Pulido

5pm CrossFit

1 x 2 @ 185 lbs

8

Jason
Jarrells

4pm CrossFit

1 x 2 @ 185 lbs

8

Troy
Taylor

4pm CrossFit

1 x 2 @ 185 lbs

9

Eric
Otero

4pm CrossFit

1 x 2 @ 180 lbs

10

Ryan
Figuerado

5pm CrossFit

1 x 2 @ 177 lbs

11

Brian
Kalmenson

8am CrossFit

1 x 2 @ 175 lbs

12

Bryan
Ruezga

6pm CrossFit

2 x 2 @ 165 lbs

165 180 195 210 225

13

Private

6am CrossFit

2 x 2 @ 155 lbs

13

James
Gillcrist

6pm CrossFit

1 x 2 @ 155 lbs

14

John
King

12pm CrossFit

2 x 2 @ 152 lbs

115/125/135/142/152

15

Michael
Gallagher

6pm CrossFit

1 x 2 @ 145 lbs

16

Pete
Mc Workman

6am CrossFit

2 x 2 @ 135 lbs

17

Javier
Morales

6am CrossFit

1 x 2 @ 125 lbs

95,100,105,105&125

18

Emilio
Lee

12pm CrossFit

10 x 3 @ 115 lbs

Back squats due to wrist issues - 2 sets at 15 lbs each - 2 next ...

18

Sohit
Gulati

4pm CrossFit

1 x 2 @ 115 lbs

19

Moe
Mubarak

7am CrossFit

1 x 2 @ 105 lbs

Female Clients

1

Brianna
Perry

4pm CrossFit

1 x 2 @ 155 lbs

2

Priscilla
Villarreal

5pm CrossFit

1 x 2 @ 145 lbs

3

Lindsey
Hempy

6am CrossFit

1 x 2 @ 135 lbs

Tempo

4

Patricia
Brown

5pm CrossFit

1 x 2 @ 127 lbs

5

Steph
Jarosz

8am CrossFit

2 x 2 @ 125 lbs

5

Maria
Mercado

6pm CrossFit

1 x 2 @ 125 lbs

Tempo

6

Claudia
Chaloner

4pm CrossFit

1 x 2 @ 121 lbs

7

Genesis
Dejesus

7pm CrossFit

1 x 2 @ 115 lbs

7

Jenny
Hart

4pm CrossFit

1 x 2 @ 115 lbs

8

Janis
Green

8am CrossFit

1 x 2 @ 110 lbs

8

Rachael
Hoffman

7am CrossFit

1 x 2 @ 110 lbs

9

Gretchen
Otero

4pm CrossFit

1 x 2 @ 105 lbs

10

Private

5pm CrossFit

1 x 2 @ 102 lbs

10

Theresa
Brinsa

4pm CrossFit

1 x 2 @ 102 lbs

11

Vienna
Kaiser

8am CrossFit

3 x 2 @ 100 lbs

Tempo

11

Brenna
Jarrells

12pm CrossFit

1 x 2 @ 100 lbs

12

Alissa
Cobb

7am CrossFit

4 x 2 @ 95 lbs

12

Cristina
Epenesa

4pm CrossFit

1 x 2 @ 95 lbs

12

Donica
Ryder ⛵️

6am CrossFit

1 x 2 @ 95 lbs

12

Emily
Small

7am CrossFit

1 x 2 @ 95 lbs

12

Katie
Klink

7am CrossFit

1 x 2 @ 95 lbs

12

Yaili
Dominguez ...

6pm CrossFit

1 x 2 @ 95 lbs

13

Karli-Mae
Ochoa

7am CrossFit

1 x 2 @ 90 lbs

14

Becca
Chang

6pm CrossFit

1 x 2 @ 75 lbs

50/55/65/70/75

14

Kortnie
Perez

6pm CrossFit

1 x 2 @ 75 lbs

14

Madison
Rickard

8am CrossFit

1 x 2 @ 75 lbs

75 for last two sets

15

April
Hernandez

8am CrossFit

1 x 2 @ 65 lbs

15

Phoebe
Seaver

6am CrossFit

1 x 2 @ 65 lbs

16

Kassandra
Martinez

6pm CrossFit

1 x 2 @ 0 lbs

35 40 45 50 55