Tag Archives: Front Squat

Front Squats then Upright Rows, DUs, Curls, Row and Pushups

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Take 15 minutes and work up to a heavy

  • 5 x Front Squats

Then today’s WOD was inspired by Street Parking’s “BroSesh” WOD posted on Instagram this week.

Every 5 minutes for 25 minutes

  • 150m Row
  • 12 x Barbell Upright Rows @ 45lbs (open bar)
  • 15 x Pushups
  • 12 x Dumbbell Bicep Curls @ 9kg each hand
  • 40 x Double Unders

Results: Front Squats got to 170lbs/77kg. Metcon went well, finished most rounds in around 3 minutes.

Front Squats then Street Parking’s Athena WOD

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Take 15 minutes and work up to a heavy

  • 5 x Front Squat

Rest 3 minutes then

  • Max Reps Front Squat @ 65% of Max reached above

Then Street Parking’s Athena Vault WOD…

AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x Double DB Snatch @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x DB Push Press

Results: Front Squat 185lbs (new 5 RM). Part 2 – 15 reps @ 120lbs. Athena – 16 rounds.

Crossfit Quarter Final Tests 21.1 and 21.4

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Take 20 minutes and work up to a heavy

  • 4 x Front Squats

Then for total time of all 6 rounds

3 rounds of

  • 10 x Handstand Pushups
  • 10 x Dumbbell Hang Power Cleans @ 16kg
  • 50 x Double Unders

Rest 1 minute, then 3 rounds of

  • 10 x Pushups
  • 10 x Dumbbell Shoulder to Overhead @ 16kg
  • 50 x Double Unders

Results: Front Squats 185lbs. Metcon 13:58… the Rx version has a timecap of 10 minutes and Handstand Pushups for both parts, but I figured this version would make for a better workout.

Crossfit Open WODs 21.3 (Scaled) and 21.4

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For total time

  • 15 Front Squats @ 65lbs (this is the women’s weight, men Rx is 95lbs)
  • 30 Toes to Bars
  • 15 Thrusters @ 65lbs

Then, rest 1 minute before continuing with:

  • 15 Front Squats @ 65lbs
  • 30 Pullups
  • 15 Thrusters @ 65lbs

Then, rest 1 minute before continuing with:

  • 15 Front Squats @ 65lbs
  • 30 Chest to Bar Pullups
  • 15 Thrusters @ 65lbs

Record total time for that part and then take 7 minutes and work up to a heavy complex

  • 1 x Deadlift
  • 1 x Clean
  • 1 x Hang Clean
  • 1 x Jerk

Results: 21.3 – 15:40. 21.4 – 130lbs (Power Clean and Hang Power Clean). After time was up did one more 21.4 complex @ 135lbs.

Front Squats then Front Squats, Reverse Lunges, Toe Touches and Dips

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Take 20 minutes and work up to a heavy

  • 5 x Front Squat

Then EMOM for 16 minutes rotate through the following stations each minute (4 sets of each)

  • Station 1 – 10 x Alternating Dumbbell Overhead Reverse Lunge @ 16kg per hand (5 per leg)
  • Station 2 – 10 x Weighted Toe Touches @ 8kg (r+l=1 rep)
  • Station 3 – 10 x Front Squat @ 65% from above
  • Station 4 – 10 x Dips

Results: Part 1 – 175lbs. Part 2 used 115lbs for the Front Squats.