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Components

Front Squat

Settings

Workout

Tuesday

Warm-up

GENERAL WARM-UP | 8:00
3 sets:
:30 up downs/burpees/bar-facing burpees
:30 back-rack alternating elbow rotations
:30 front-rack alternating elbow rotations
:30 front-rack elbow rotations
:30 squat therapy

FRONT SQUAT PROGRESSION | 3:00
3 front-squat initiations Elbows up as the hips push back.
3 above-parallel front squats Hold just above parallel and cue elbows up.
5 front squats Cue elbows up at the bottom of the squat.
5 front squats Push the elbows up toward the ceiling throughout the squat.

FRONT SQUAT WARM-UP | 10:00
2 sets:
5 front squats (light weight)

3-5 sets:
1 front squat (building)

Workout

Front Squat (1-1-1-1-1-1-1)

Front Squat

use warm up to build to heavy single and stay at that weight for all 7 sets

Front Squat (3-3-3-3-3-3-3)

Front Squat

Beginning - Lighter weight for 7 sets of 3 at the same weight.

Post Workout Skill

Metcon (No Measure)

5 sets:
10 KB side bend/side
1:00 double KB front-rack hold

Stretch

2 sets:
:30 frog stretch
:30 couch stretch/leg

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

Whiteboard:

Tuesday, April 12, 2022

Male Clients

Nick
Derksen

CrossFit: 8:30 AM

7 x 1 @ 200 lbs

Martin
Sparkes

CrossFit: 5:15 PM

7 x 1 @ 45 lbs

Female Clients

Jessica
Horn

CrossFit: 5:15 PM

7 x 1 @ 150 lbs

Donna
Young

CrossFit: 5:15 PM

7 x 1 @ 140 lbs

Alyssa
Knowler

CrossFit: 5:15 PM

7 x 1 @ 95 lbs