Front Squat – Page 2 – Fitness Managed

Back Squats then Front Squats and Wall Walks

By cbroccoli | 28/01/2025 - 07:20 |22/02/2025 Body Weight, Couplet, Long (< 20 min), Lower Body/Legs, Task Based, W-G

4 rounds of

5 x Back Squats @ 93% of 5RM

Then the Steetparking WOD from 22. January

20 x Barbell Front Squats @ 75lbs
3 x Wall Walks
18 x Barbell Front Squats
3 x Wall Walks
…
2 x Barbell Front Squats
3 x Wall Walks

Results: Used 200lbs/91kg for the Back Squats. Metcon 20:22.

Front Squats and Lunges then Ring MU, Step Ups and T2B

By cbroccoli | 15/12/2024 - 10:35 |15/12/2024 Body Weight, Long (< 20 min), Lower Body/Legs, Time Based, Triplet, W-G

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4 rounds of

4 x Front Squat @ 6RM weight

Then 3 rounds of

12 x Alternating Front Rack Lunges @ 50% of 6RM (total 6 per leg)

Then AMRAP in 18 minutes of

3 x Ring Muscleup
12 x Alternating Dumbbell Snatch (total 6 per side) @ 21kg per Hand
9 x Toes to Bar

Results: 6RM set on 28.11 was 185lbs/85kg. Used 95lbs/43kg for the Lunges. Metcon 6 rounds plus 3 reps

Strict Presses then Cleans and Front Squats

By cbroccoli | 12/12/2024 - 07:16 |15/12/2024 Couplet, Long (< 20 min), Medium Weights, Task Based, Upper Body/Arms, W

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3 rounds

6 x Strict Press @80-85% of 1RM

Then 3 rounds of

Max Back Supported Seated Dumbbell Press @ 12kg per hand (back against wall or box)

CF New England’s “Opposites Attract” WOD…

1-2-3…8-9-10 x Power Cleans @ 115lbs/52kg
10-9-8…3-2-1 x Front Squats

Then accumulate

2 Minutes L-Sit Hold

Results: Used 125lbs for the Strict Presses. Split the Presses again into 4.1.1-3.1.1.1-3.1.1.1. Seated Presses 15-15-15. Metcon 17:21.

Front Squats then Bike Sprints

By cbroccoli | 05/12/2024 - 18:58 |08/12/2024 Body Weight, Lower Body/Legs, M, Singlet, Task Based, Very Long (>20 min)

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3 rounds

5 x Front Squat @ 85-90% of 6RM from last time

Rest 2 minutes, then 2 rounds, resting 2 minutes between rounds

20 x Kettlebell Goblet Squats @ 32kg

Then the Crossfit New England WOD from Sept 17… 3 rounds for time with a 1:1 work rest ratio (should be a partner WOD where one partner works while the other rests)…

Bike 500m
Rest 1:1
Bike 1000m
Rest 1:1
Bike 1500m
Rest 1:1

Results: Used 170lbs for the Front Squats. Metcon 23:24.

Front Squats then Cleans, KB Swings, Lunges, T2B and Row

By cbroccoli | 28/11/2024 - 07:14 |28/11/2024 Chipper, Full Body, Long (< 20 min), Medium Weights, Task Based, W-G-M

5 rounds to work up to a heavy

6 x Front Squat

Then for time

10 x Hang Power Cleans @ 50kg
20 x Goblet Lunges @ 24kg (total 10 per leg)
30 x KB Swings @ 24kg
40 x Toes to Bar
500m Row
40 x Toes to Bar
30 x KB Swings
20 x Barbell Lunges @ 43kg
10 x Hang Power Cleans @ 43kg

Relsults: Front Squats 120-130-150-170-185lbs/85kg. Metcon 18:20.

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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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