Tag Archives: Front Squat

Bear Complex V then Front Squats and Situps

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Doing the Bear Complex again. Last time was in June of 2018 and got up to 115lbs.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, do not put the bar down, touch and go on the power clean until all 7 sets are done).

7 sets of the following series of movements:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Then 3 sets of

  • 5 x Front Squat

Then 3 sets of

Results: Got the 115lbs again, but just barely, so decided to stick at 115lbs for the rest of the rounds, breaking as needed. 65-95-115(Rx)-115 (4+3 reps)-115lbs(3+2+2 reps). Front Squats 135-155-165lbs.

Front Squats and Core Work

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Only strength training today. Feel like my Core is getting weaker so needs more focus.

Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 50%
  • 3 x Front Squat @ 60%
  • 3 x Front Squat @ 70%
  • 2 x Front Squat @ 80%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%

Then 3 rounds, rest as needed between rounds

  • 20 x Abmat Situps
  • 15 x Russian Twist @ 12kg (r+l=1rep)
  • 10 x Strict Toes to Bar
  • 5 x Brabell Rollouts

Results: Front Squat 125-145-165-185-lbs. 195-205lbs (not quite 95%).

Christmas Workout

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Took this right from Crossfit Invictus’ December 23 WOD.

Warm up with 3 sets of the following Barbell Complex

  • 3 x Romanian Deadlift
  • 3 x Bentover Row
  • 3 x Muscle Cleans
  • 3 x Thrusters
  • 3 x Front Rack Reverse Lunges

Then for time, 12 Days of Christmas WOD

  • 25 x Double Unders
  • 2 x Power Clean @ 95lbs
  • 3 x Ring Dips
  • 4 x Dumbbell Ground to Overhead
  • 5 x Burpees
  • 6 x Toes to Bar
  • 7 x Pushups
  • 8 x Box Jumps
  • 9 x Kettlebell Swings @ 32kg
  • 10 x Pullups
  • 11 x Front Squats @ 95lbs
  • 12 x Shoulder to Overhead @ 95lbs

Results: Barbell Complex @ 65-75-80lbs. Metcon 32:25. Ugh that was hard. Improved by 6 minutes over last years version!

Front Squats, Squat Cleans, Thrusters, Box Jumps and Row

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3 rounds

  • 3 x Pause Front Squats

Go slow, 3 second decent, 3 second pause at bottom.

3 rounds

  • 1.1.1 x Squat Clean (stop and reset between reps)

Then for total reps, EMOM for 15 minutes (3 rounds)

  • Station 1: Max reps Sandbag Thruster
  • Station 2: Max reps Box Jumps
  • Station 3: Max Calories Row
  • Station 4: Max Dumbbell Power Clean @ 16kg
  • Station 5: Rest 1 minute

Results: Pause FS @ 165lbs for all rounds. Squat Cleans @ 115-135-155lbs. Metcon 70-61-60 reps.

Macho Man Complex from CF New England

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Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Jerk/Press

3 rounds for time of

  • 3 rounds of the complex above @ 65% of weight reached above
  • Run 200m

Results: Really liked this one. For the Heavy Complex got up to 145lbs. For the Metcon used 95lbs – 9:56.