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Front Squat

496 WODS were found

Front Squat is an amazing exercise that you need to include in your programs because it is the foundation of Clean. Some of the benefits of this exercise are that it develops the core strength of the body and increases the strength of the leg muscles. It also improves the mobility of the basic joints and helps you improve in Olympic Lifts.

Saturday 211106

Saturday 211106
Complete as many rounds in 12 minutes as you can of:



5 front squats

10 chest-to-bar pull-ups

20 double-unders



♀ 125 lb. ♂ 185 lb.



Post rounds completed to comments.

Compare to 100609.





Scaling:

Reduce the load on the front squat and modify the pull-up so that you can complete the earlier rounds unbroken.



Intermediate Option:

 Complete as many rounds in 12 minutes as you can of:

5 front squats

7 chest-to-bar pull-ups

20 double-unders



♀ 105 lb. ♂ 165 lb.



Beginner Option:

Complete as many rounds in 12 minutes as you can of:

5 front squats

10 jumping pull-ups

20 single-unders



♀ 55 lb. ♂ 75 lb.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Double-UnderFront SquatPull-Up
Double-Under WodsFront Squat WodsPull-Up Wods
Competitions:
Source: www.crossfit.com

Mayhem Daily Wod – 211023

Mayhem Daily Wod - 211023
      MBS:
 
Perform 10 singles within 90-95% of 1RM Snatch
* Rest 60-90 seconds between sets *


Clean & Jerk:
Perform 10 singles within 90-95% of 1RM Clean and Jerk
* Rest 60-90 seconds between sets *


Heavy 3 Rep Front Squat
* Rest as needed between sets
3 sets


12 Barbell Front Rack Step Ups (6/6)
* This is for quality, not for load! Lightfoot touch on the way down.

 
Sign Up for Our Programming
Wod Type: Mayhem Daily Wods
Movements: Box Step-UpCleanFront SquatJerkSnatch
Box Step-Up WodsClean WodsFront Squat WodsJerk WodsSnatch Wods
Competitions:
Source: www.mayhemnation.com

Mayhem Daily Wod – 211016

Mayhem Daily Wod - 211016
      MBS:

3 Snatch Grip Push Press x 5 sets
* Try to be somewhere between 80-90% 1 RM Snatch
6 Front Box Squat
5 Front Box Squat
4 Front Box Squat
3 Front Box Squat
2 Front Box Squat
* Build to a heavy double
** Should be at parallel
6 Bench Press
5 Bench Press
4 Bench Press
3 Bench Press
2 Bench Press
* Build to a heavy double
10 Barbell Front Rack Step Up x 3 Sets
*5 Each side.
**This is for quality, not for load! Light foot touch on the way down.

 
View Video

 
Sign Up for Our Programming
Wod Type: Mayhem Daily Wods
Movements: Bench PressBox Step-UpFront SquatPush Press
Bench Press WodsBox Step-Up WodsFront Squat WodsPush Press Wods
Competitions:
Source: www.mayhemnation.com

Saturday 211009

Saturday 211009
Three 5-minute rounds of:



200-m dumbbell farmers carry

Then as many reps as possible of:

       10 deficit push-ups (hands on DBs)

       10 dumbbell squats

Rest 2 minutes between rounds.



♀ 25-lb. dumbbells ♂ 35-lb. dumbbells



Post number of reps completed each round to comments.





Scaling:

Similar to 210227, reduce the dumbbell load so you can move with limited rest on both the carries and squats. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.



Intermediate Option:

Three 5-minute rounds of:

200-m dumbbell farmers carry

Then as many reps as possible of:

       10 deficit push-ups (hands on DBs)

       10 dumbbell squats

Rest 2 minutes between rounds.



♀ 25-lb. dumbbells ♂ 15-lb. dumbbells



Beginner Option:

Three 3-minute rounds of:

100-m dumbbell farmers carry

Then as many reps as possible of:

       10 assisted push-ups

       10 dumbbell squats

Rest 2 minutes between rounds.



♀ 15-lb. dumbbells ♂ 10-lb. dumbbells
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Farmer's CarryFront SquatPush-Up
Farmer's Carry WodsFront Squat WodsPush-Up Wods
Competitions:
Source: www.crossfit.com

Friday 210827

Friday 210827
10 rounds for time of:



5 front squats

5 parallette handstand push-ups



♀ 145 lb. ♂ 205 lb.



Post time to comments.

Compare to 150309.





Scaling:

Reduce the load on the front squat to a challenging set of 5 for you, while still allowing you to complete each set unbroken. Similarly, on the HSPU, choose a modification that is more challenging than the last time we performed HSPU’s.



Intermediate Option:

10 rounds for time of:

5 front squats

5 strict handstand push-ups, hands on 25-lb. plates



♀ 110 lb. ♂ 165 lb.



Beginner Option:

5 rounds for time of:

5 front squats

5 push-ups



♀ 35 lb. ♂ 55 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: Front SquatHandstand Push-Up
Front Squat WodsHandstand Push-Up Wods
Competitions:
Source: www.crossfit.com

Mayhem Daily Wod – 21823

Mayhem Daily Wod - 21823
      M30:

3 Sets:
30 Air Squats 
10 Burpees 
30 Jumping Air Squats
10 Burpees 
-Rest 2 minutes between sets-


*BACKPACK OPTION:
3 Sets:
30 Backpack Back Squats 
10 Lateral Burpees Over Backpack 
30 Backpack Back Squats 
10 Lateral Burpees Over Backpack
-Rest 2 minutes between sets-


"Chocolate Chip Cookie Dough Minimal"
3 Sets:
10 Double Dumbbell Front Squats (50s/35s)
10 Lateral Burpees Over Dumbbells 
15 Double Dumbbell Thrusters (50s/35s)
10 Lateral Burpees Over Dumbbells 
-Rest 2 minutes between sets-

 
View Video

 
Sign Up for Our Programming
Wod Type: For TimeMayhem Daily Wods
Movements: BurpeeFront SquatThruster
Burpee WodsFront Squat WodsThruster Wods
Competitions:
Source: www.mayhemnation.com
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