Front Squat – Page 2 – Fitness Managed

Front Squats and DB Rows then Row and OH Reverse Lunges

By cbroccoli | 09/04/2025 - 07:14 |09/04/2025 Couplet, Light Weights, Lower Body/Legs, M-W, Medium (< 15 min), Task Based, Time Based

5 rounds

10 x Front Squats increase weight per round
Rest 30 seconds
10 x Dumbbell Rows @ 20kg per Hand
Rest 2-3 minutes

Then AMRAP in 6 minutes minutes

Row 500m
Max Sandbag Overhead Reverse Lunge @ 20kg

Rest 3 minutes, then for time do the same in reverse, using the same number of reps for the reverse lunges from the first part…

? x Sandbag Overhead Reverse Lunges
Row 500m

Results: Front Squats 95-115-130-140-155lbs/70kg. Metcon Part 1 – 50 Lunges (total, 25 per leg), Part 2 – 5:47.

Back Squats and Hip Thrusts then Front Squats and Burpee Pullups

By cbroccoli | 12/03/2025 - 06:16 |14/03/2025 Couplet, EMOM, Light Weights, Lower Body/Legs, Medium (< 15 min), W-G-M

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Take 15 minutes and work up to a heavy

5 x Back Squat

Then 3 rounds of

8 x Hip Thrusts
15 second L-Sits

Then the CF New Neglamd WOD from February 24, EMOM for 9 minutes for total BPU reps..

Minute 1 – 9 x Front Squats @ 120lbs/55kg + Max Burpee Pullups
Minute 2 – 8 x Front Squats + Max Burpee Pullups
Minute 3 – 7 x Front Squats + Max Burpee Pullups
Minute 4 – 6 x Front Squats + Max Burpee Pullups
Minute 5 – 5 x Front Squats + Max Burpee Pullups
Minute 6 – 4 x Front Squats + Max Burpee Pullups
Minute 7 – 3 x Front Squats + Max Burpee Pullups
Minute 8 – 2 x Front Squats + Max Burpee Pullups
Minute 9 – 1 x Front Squats + Max Burpee Pullups

Results: Back Squat 225lbs/102kg. Used 185lbs/85kg for the Hip Thrusts. Metcon 36 reps BPU. (Front Squats from rack)

Front Squats and L-Sits then Wall Balls and Burpees

By cbroccoli | 14/02/2025 - 14:52 |14/02/2025 Body Weight, Couplet, Lower Body/Legs, M, Medium (< 15 min), Task Based

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Crossfit Interlaken WOD from today…

3 rounds of

8 x Front Squats
30 second L-Sit

Then for time, 21-18-15-12-9-6-3

Wall Balls
Burpees

Results: Used 70kg for the Front Squats. Metcon 14:40.

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

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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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