Tag Archives: Front Squat

Front Squats then SB Thrusters, Rows and Run

By | | , , , ,
Comments Off on Front Squats then SB Thrusters, Rows and Run

Inspired by today’s CF Invictus WOD.

5 sets of

  • 3 x Front Squat

Rest 2 minutes between sets, work up to a heavy triple.

Then for time

  • 25 x Bent Barbell Rows @ 80lbs
  • 50 x Wall Balls/Sandbag Thrusters @ 30lbs
  • Run 800m
  • 50 x Wall Balls/Sandbag Thrusters
  • 25 x Bent Rows @ 80lbs

Results: Front Squats 135-155-175-185-195lbs. Metcon 12:39. 800m in 4:21.

Core Work and Front Squats then Rogue Invitational Event 1 (scaled)

By | | , , , ,
Comments Off on Core Work and Front Squats then Rogue Invitational Event 1 (scaled)

4 rounds, resting as needed between rounds

  • 3 x TRX Pike Press
  • 3 x TRX Mountain Climbers
  • Repeat for 3 sets

3 rounds, starting with an empty bar

  • 3 x Front Squats
  • 3 x Strict Press

Then 3 rounds of

  • 5 x Front Squats

Then for time

  • 21 x Thrusters @ 75lbs
  • 21 x Burpee Pullups
  • 15 x Thrusters @ 95lbs
  • 15 x Burpee Pullups
  • 9 x Thrusters @ 115lbs
  • 9 x Burpee Pullups

Results: Front Squats 115-135-155lbs. Metcon 12:05.

MisFit Athletics Quarantine Cup “Buns and Roses”

By | | , , , ,
Comments Off on MisFit Athletics Quarantine Cup “Buns and Roses”

3 Rounds for time (Taken from MisFit Athletics’ Quarantine Cup WOD “Buns and Roses”)

  • 12 x Hang Power Clean @ 75lbs
  • 12 x Front Squats @ 75lbs
  • 25ft (or 9 reps) Front Rack Lunge @ 75lbs
  • 8 x Hang Power Snatch @ 75lbs
  • 8 x OH Squats @ 75lbs
  • 25ft (or 9 reps) OH Walking Lunge @ 75lbs

Results: Used the ladies weight for this WOD (mens is 115lbs). For the 25ft lunge, I measured before hand and it ended up at 9 reps, so just did forward lunges instead. 16:46.

Front Squats then the Dubai Fitness Championship Workout 1

By | | , , , ,
Comments Off on Front Squats then the Dubai Fitness Championship Workout 1

Take time to work on Squat and Front Rack mobility.

Every 2 minutes for 20 minutes

  • Set 1 – 5 x Front Squat @ 60%
  • Set 2 – 3 x Front Squat @ 75%
  • Set 3 – 3 x Front Squat @ 80%
  • Set 4 – 2 x Front Squat @ 85%
  • Set 5 – 2 x Front Squat @ 90%
  • Set 6-10 – 1 x Front Squat @ 95%

Then AMRAP in 10 minutes of (taken from Dubai Crossfit Championship Workout 1)

  • Alternating Single DB Devil Press @ 16kg (switch sides each rep)

Results: Front Squat 145-155-165-175-185-205-210-210-210-210lbs. Metcon 92 reps. Broke my dumbbell trying to switch hands too soon :-(. Now it does not do 16kg. I guess it is time for me to move to 18kg.

Core Work then a Barbell Complex and Bike

By | | , , ,
Comments Off on Core Work then a Barbell Complex and Bike

4 sets of

  • 1 x V-Up
  • 1 x Single Leg V-Up Left
  • 1 x Single Leg V-Up Right
  • Repeat 5 rounds

Then 5 sets of the following complex, rest as needed between sets

  • 1 x Deadlift
  • 1 x Hang Squat Clean
  • 1 x Front Squat
  • 1 x Push Press / Push Jerk
  • Repeat for 3 rounds

Then for time

  • Bike 1k
  • Rest 3 minutes
  • Bike 2k
  • Rest 3 minutes
  • Bike 3k

Results: Complex 95-115-125-130-135lbs. Squat cleans were good, but need to work on my foot work. Bike 2:30, 5:14, 8:41.