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Front Squat

Sunday 210718

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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 … [Read more...] about Sunday 210718

Tuesday 210518

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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 … [Read more...] about Tuesday 210518

Saturday 210410

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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. OR 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 … [Read more...] about Saturday 210410

Friday 210326

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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 … [Read more...] about Friday 210326

Thursday 210311

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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 … [Read more...] about Thursday 210311

Friday 210212

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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 … [Read more...] about Friday 210212

Mayhem Daily Wod – 21121

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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 … [Read more...] about Mayhem Daily Wod – 21121

Wednesday 210120

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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 … [Read more...] about Wednesday 210120

Thursday 210114

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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. 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 … [Read more...] about Thursday 210114

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