Front Squat – Page 3 – Fitness Managed

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.

OLY Power Complex then Row

By cbroccoli | 12/11/2024 - 05:34 |13/11/2024 Heavy Weights, Medium (< 15 min), Task Based, Triplet, W

CF Mainsite WOD from 18. Oct… for time

9 x Deadlifts @ 245lbs/110kg
15 x Front Squats @ 155lbs/70kg
21 x Power Clean and Press @ 125lbs/57kg

Guidance on this WOD was to pick weights so that you can do the Deadlifts unbroken, Front Squats in less than 3 sets and the C&P in under 4 minutes.

Then finisher… AMRAP in 8 minutes of 30 seconds on/30 seconds off of

Row for Calories

Results: Metcon 14:33, including time to change weight. Deadlifts unbroken, Front Squats 2 rounds (8/7), C&P 8 minutes :(. Finisher 74 cal.

Cleans and Squats then Burpees and Weighted Situps

By cbroccoli | 25/10/2024 - 09:55 |25/10/2024 Couplet, Heavy Weights, Lower Body/Legs, Medium (< 15 min), Task Based, W

5 sets of

4 x Back Squat @ 10lbs/5kg heavier than last time

Then 5 rounds increasing weight per round

3 x Hang Power Clean
8 x Front Squats

Then as fast as possible, accumulate

50 x Weighted Straight Leg Situps @ 10kg

Results: Used 100kg for the Back Squats. Power Cleans 80-95-110-115-125lbs/55kg. Situps 2:58.

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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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