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.

Sunday 210718

Sunday 210718

Andi
For time:

100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45 lb. ♂ 65 lb.

Post time to comments.
Compare to 210114.

Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.

Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 35 lb. ♂ 45 lb.

Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 22 lb. ♂ 35 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Front Squat Push Press Snatch Sumo Deadlift High-Pull

Front Squat Wods Push Press Wods Snatch Wods Sumo Deadlift High-Pull Wods

Competitions:

Source: www.crossfit.com

Mayhem Daily Wod – 21611

Mayhem Daily Wod - 21611

      Compete

3 Sets
21-15-9
Kettlebell Front Squats (2x53/35)
Calorie Assault Bike (OR 17-12-7 Calorie Echo Bike)
-Rest 1:1 between sets-
*Ladies Calories 17-12-7

 
Sign Up for Our Programming

Wod Type: For Time Mayhem Daily Wods

Movements: Air Biking/Assault Biking Front Squat

Air Biking/Assault Biking Wods Front Squat Wods

Competitions:

Source: www.mayhemnation.com

Tuesday 210518

Tuesday 210518

3 rounds for time of:

20 front squats
7 muscle-ups

♀ 125 lb. ♂ 185 lb.

Post time to comments.
Compare to 200606.

Scaling:
This couplet pairs a moderately heavy squat with high-skill gymnastics. When selecting a weight or pull modification, choose something that is challenging but allows you to complete each movement in 2-3 sets. For in-depth scaling options for the muscle-up, read more here.

Intermediate Option:
3 rounds for time of:
20 front squats
5 muscle-ups

♀ 105 lb. ♂ 155 lb.

Beginner Option:
3 rounds for time of:
10 front squats
5 assisted pull-ups
5 push-ups

♀ 45 lb. ♂ 65 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Front Squat Muscle-Up

Front Squat Wods Muscle-Up Wods

Competitions:

Source: www.crossfit.com

Saturday 210410

Saturday 210410

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 3
For time:
120 wall-ball shots
120-cal. row

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Quarterfinal Test 4
For max load:
4-rep-max front squat

Post time and load to comments.

Scaling:
Newer athletes should reduce the reps and load on Test 3, while intermediate athletes may take it on as prescribed. Most athletes can attempt a 4-rep-max front squat if choosing Test 4.

Beginner Option:
75 wall-ball shots
75-cal. row

♀ 4-lb. ball to 8 ft.
♂ 8-lb. ball to 9 ft.

Wod Type: Main Site Daily WODs

Movements: Front Squat Row (Rowing)Wall Ball Shot

Front Squat Wods Row (Rowing) Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com

Friday 210326

Friday 210326

Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes

Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

Visit the Games Website for full event details.

Post scores to comments and/or submit your scores as part of the 2021 NOBULL CrossFit Games Open.

Wod Type: For Load Main Site Daily WODs

Movements: Clean Deadlift Front Squat Jerk Muscle-Up Pull-Up Thruster Toes-to-Bar/Knees-to-Elbows

Clean Wods Deadlift Wods Front Squat Wods Jerk Wods Muscle-Up Wods Pull-Up Wods Thruster Wods Toes-to-Bar/Knees-to-Elbows Wods

Competitions:

Source: www.crossfit.com

Thursday 210311

Thursday 210311

Front squat 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.
Compare to 200128.

Scaling:
Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.

Beginner Option:
Front squat 5-5-5-3-3-3-3-3 reps

Wod Type: For Load Main Site Daily WODs

Movements: Front Squat

Front Squat Wods

Competitions:

Source: www.crossfit.com

Friday 210212

Friday 210212

10-9-8-7-6-5-4-3-2-1 reps for time of:

Front squats
1 rope climb after each round

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 110320.

Scaling:
Reduce the load so each set of front squats can be performed unbroken. Modify the rope climb to avoid significant rest during transitions. Push the pace and keep intensity high.

Intermediate Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round

♀ 75 lb. ♂ 115 lb.

Beginner Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb, lying to standing, after each round

♀ 45 lb. ♂ 75 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Front Squat Rope Climb

Front Squat Wods Rope Climb Wods

Competitions:

Source: www.crossfit.com

Mayhem Daily Wod – 21121

Mayhem Daily Wod - 21121

      
2 position (Floor + Hang) Cleans:
(1+1) x 2 sets @ 80% 1RM Clean
 (1+1) x 3 sets @ 85% 1RM Clean
10 min to build to a challenging weight and complete three successful sets (Squat Clean + Hang Squat Clean)
 
 
 
Workout:
Partner
800/600m Row
40 Double DB Deadlifts (50’s/35’s)
800/600m Ski
40 Double DB Shoulder to Overhead (50’s/35’s)
1600/1200m Bike Erg
40 Double DB Squats (50’s/35’s)
1600/1200m Bike Erg
40 Double DB Shoulder to Overhead (50’s/35’s)
800/600m Ski
40 Double DB Deadlifts (50’s/35’s)
800/600m Row

Wod Type: For Time Mayhem Daily Wods

Movements: Air Biking/Assault Biking Deadlift Front Squat Row (Rowing)Shoulder-to-Overhead Ski (Skiing on Ski Erg)

Air Biking/Assault Biking Wods Deadlift Wods Front Squat Wods Row (Rowing) Wods Shoulder-to-Overhead Wods Ski (Skiing on Ski Erg) Wods

Competitions:

Source: www.mayhemnation.com

Wednesday 210120

Wednesday 210120

7 rounds for time of:

Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.

Post time and number of pulls each round to comments.

Scaling:
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. Choose a front-squat weight that is heavy but can be completed unbroken when fresh.

Intermediate Option:
7 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 3/4 bodyweight front squat for each pull taken.

Beginner Option:
4 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 front squat for each pull taken.

♀ 35 lb. ♂ 55 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Front Squat Row (Rowing)Weighted Walk/Run

Front Squat Wods Row (Rowing) Wods Weighted Walk/Run Wods

Competitions:

Source: www.crossfit.com