Front Squat – Fitness Managed

Front Squats then Pistols, Pullups and Bike

By cbroccoli | 25/06/2025 - 05:39 |26/06/2025 Body Weight, Long (< 20 min), Lower Body/Legs, M-G, Task Based, Triplet

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7 rounds

9 x Front Squats @ 60% 1RM
7 x Front Squats @ 70% 1RM
5 x Front Squats @ 80% 1RM
5 x Front Squats @ 80%
5 x Front Squats @ 80%
7 x Front Squats @ 70%
9 x Front Squats @ 60%

8 rounds for time

8 x Alternating Pistol Squats (total, 4 per side)
4 x Strict Pullups
Bike 400m

Results: Front Squats 135-155-175(x3)-155-135lbs. Metcon 19:04.

T2B, Row and DB Front Squats

By cbroccoli | 17/06/2025 - 18:46 |21/06/2025 Light Weights, Medium (< 15 min), Triplet, W-G-M

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5 rounds, of AMRAP in 3 minutes, rest 1 minute between rounds

8 x Strict Toes to Bar
15 x Front Squats @ 93kg
Max Calorie Row

Results: Between 9 and 13 calories per rounds.

Deadlifts and Situps then KBS and Front Squats

By cbroccoli | 17/05/2025 - 05:46 |19/05/2025 Core, Couplet, Heavy Weights, Long (< 20 min), M-W, Task Based

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EMOM for 10 minutes

3 x Deadlift @ 115kg/255lbs
10 x Abmat Situps

Then 2 rounds

10 x Kettlebell Swings @ 24kg
3 x Front Squat @ 75kg/165lbs
15 x Kettlebell Swings
3 x Front Squat
25 x Kettlebell Swings
3 x Front Squats
50 x Kettlebell Swings
3 x Front Squats
Rest 2 minutes

Results: Metcon 19:21.

Front Squats and Knees to Elbow then Bulgarian Box Jumps, KB Strict Press and Halos

By cbroccoli | 30/04/2025 - 18:27 |17/05/2025 Body Weight, EMOM, Long (< 20 min), Lower Body/Legs, Triplet, W-G

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3 rounds of

20 x Front Squats, increase weight per round
10 x Slow Tempo Knees to Elbow

Then EMOM for 16 minutes rotate through (4 rounds of each)

Minute 1 – 8 x Rear Foot Elevated Box Jumps Left Leg (setup as a split squat and then jump your front foot onto/off of a plate or low step)
Minute 2 – 8 x Rear Foot Elevated Box Jumps Right Leg
Minute 3 – 10 x Dual Kettlebell Overhead Press @ 14kg per hand
Minute 4 – 10 x Halos @ 14kg

Results: Front Squats 43-50-52kg. The Bulgarian Box Jumps worked out well with a little practice.

Fronts Squats and Reverse Lunges then KB Swings, DL, Row and Thrusters

By cbroccoli | 21/04/2025 - 17:10 |26/04/2025 Chipper, Lower Body/Legs, M-W, Medium (< 15 min), Medium Weights, Time Based

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10 rounds of the following complex

1 x Front Rack Reverse Lunge @ 36kg (l+r=1 rep)
1 x Front Squat @ 36kg
Repeat for 3 a total of sets
Rest 1 minute

Then AMRAP in 12 minutes

3 x Single Arm Kettlebell Swing @ 20kg
3 x Single Kettlebell Deadlift
3 x Single Kettlebell Row
3 x Single Kettlebell Thruster
Repeat with other hand

Results: Front Squats and Lunges were not too hard. Metcon 8 rounds plus 6 reps.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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