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Components

Front Squat

Metcon

Settings

Workout

Front Squat + Bike/Pull-up/Front Squat

Warm-up

5 Inchworms
10 Air Squats
10 Duck Walk Steps
15 GHD Hip Extensions
20 Banded Face Pulls
20 Banded Pull Aparts
10 Banded (bands on post) Front Squats
10 High Five Squats
2 min 'KB on knee' Ankle Mobility
1 min Deadhang Hold

Strength

Front Squat (Build to a 1RM)

20 minutes

Metcon

Metcon (Time)

For Time:
0.5 Mile Bike, 10 Strict Pull-Ups, 2 Front Squats
0.5 Mile Bike, 10 Strict Pull-Ups, 4 Front Squats
0.5 Mile Bike, 10 Strict Pull-Ups, 6 Front Squats
0.5 Mile Bike, 10 Strict Pull-Ups, 8 Front Squats
0.5 Mile Bike, 10 Strict Pull-Ups, 10 Front Squats

Rx: 135/95
Rx+: 165/115

20 min timecap
Yes, front squats are from the floor.

Mobility

2 min Foam Roll Quads
1 min Banded Lat Stretch / side
2 min Foam Roll T-Spine
1 min Foam Roll Lat / side

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

Whiteboard:

Monday, December 23, 2019

Male Clients

1

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 1 @ 325 lbs

155-205-245-285-310-325-336(F).

2

Brian
Kent

6pm CrossFit

1 x 1 @ 320 lbs

3

Moyzes
Dias

12pm CrossFit

1 x 1 @ 285 lbs

Failed @305

4

AJ!
Isabelo

6am CrossFit

1 x 1 @ 270 lbs

4

Brad
Damon

6am CrossFit

1 x 1 @ 270 lbs

failed 285

5

Olivier
Derei

7pm CrossFit

1 x 1 @ 265 lbs

5

Papi
Aka Teddy

4pm CrossFit

1 x 1 @ 265 lbs

6

Private

6am CrossFit

1 x 1 @ 255 lbs

6

Andrés
Herrera

12pm CrossFit

1 x 1 @ 255 lbs

7

Lenny
T

6pm CrossFit

1 x 1 @ 245 lbs

8

Ryan
Figuerado

5pm CrossFit

1 x 1 @ 235 lbs

didnt get low enough on 255

9

Frank!e
Armas

12pm CrossFit

1 x 1 @ 220.5 lbs

10

Bill
Curci

4pm CrossFit

1 x 1 @ 215 lbs

failed on 220

11

Eric
Otero

12pm CrossFit

1 x 1 @ 205 lbs

11

Hipster
Carlos

6am CrossFit

1 x 1 @ 205 lbs

Felt good

11

Private

12pm CrossFit

1 x 1 @ 205 lbs

12

S.W
SHIM

12pm CrossFit

1 x 1 @ 185 lbs

13

Ahmed
Dahir

12pm CrossFit

1 x 1 @ 165 lbs

14

Mel
Nutter

12pm CrossFit

1 x 1 @ 155 lbs

15

Ryan
Holcombe

6pm CrossFit

1 x 2 @ 145 lbs

16

Ron
Kao

12pm CrossFit

1 x 1 @ 0 lbs

did 1rm dl at 335- cant get into the bottom of squat

Female Clients

1

Claudia
Chaloner

8am CrossFit

1 x 1 @ 220 lbs

2

ashley
green

6pm CrossFit

1 x 1 @ 200 lbs

FAILED 210

3

Kate
Kent

5pm CrossFit

1 x 1 @ 191.84 lbs

4

Ruth
Rittermann

6am CrossFit

1 x 1 @ 190 lbs

5

Janis
Green

7am CrossFit

1 x 1 @ 185 lbs

5

Lindsey
Hempy

6am CrossFit

1 x 1 @ 185 lbs

6

Heather
Spears

5pm CrossFit

1 x 1 @ 175 lbs

6

Jaclyn
Morbitzer

8am CrossFit

1 x 1 @ 175 lbs

7

Patricia
Brown

5pm CrossFit

1 x 1 @ 165 lbs

175 F

8

Donica
Ryder ⛵️

8am CrossFit

1 x 1 @ 145 lbs

it's those back squats!

9

Gretchen
Otero

8am CrossFit

1 x 1 @ 130 lbs

9

Michelle
Robidas

6am CrossFit

1 x 1 @ 130 lbs

Shallow depth

10

Wifey
(aka Chris ...

5pm CrossFit

1 x 1 @ 125 lbs

11

Kaitlin
Woods

6pm CrossFit

1 x 1 @ 120 lbs

12

kasey
stark

5pm CrossFit

1 x 1 @ 115 lbs

sore right quad

13

Yaili
Dominguez ...

6pm CrossFit

1 x 1 @ 85 lbs

14

Laura
Vielmo

12pm CrossFit

5 x 5 @ 75 lbs

Step stool support

15

Alexia
Martinez

8am CrossFit

4 x 3 @ 60 lbs