Tag Archives: Front Squat

Deadlifts then an AMRAP

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Part A: Not for time do Deadlifts with the following rep scheme, scale weight as appropriate:

  • 5 x @ 135lbs
  • 5 x @ 185lbs/84kg
  • 5 x @ 235lbs
  • 3 x @ 285lbs
  • 2 x @ 295lbs
  • 1 x @ 300lbs/136kg
  • 1 x @ 300lbs
  • 10 x @ 185lbs

Part B: First do AMRAP in 4 mins, rest 3 minutes, then do AMRAP in 6 minutes, rest 3 minutes, then do the complete set for time (taken from Atomic Crossfit’s When Pigs Fly):

  • 100 x DUs
  • 10 x Box Jumps
  • 5 x Burpees
  • 10 x Pullups
  • 5 x Front Squats @ 115lbs/52kg
  • 10 x KB Swings @ 24kg
  • 5 x Cleans @ 115lbs/52kg
  • 10 x Wall Ball shots @ 9kg
  • 100 x DUs

Results:  Set 1 made it to 3 Wall Balls, Set 2 made it to 10 DUs at the bottom, Set 3 finished in 8:32.  136kg is a PR for Deadlifts.

Front Squats then Thrusters and Pullups

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Not for time, warm up with 2 rounds of:

  • 10 x Pushups
  • 10 x Goblet Squats @ 16 then 24kg
  • 10 x Reverse Rows @ 45 degrees
  • 2 x Wall Walks

Every 4 minutes for 20 minutes do:

  • 5 x Front Squats @ 155lbs/70kg
  • 3 x Weighted Ring Pullups @ 20lbs/9kg

Then do 5 rounds for time of:

  • 9 x Thrusters @ 95 lbs/43kg
  • 9 x Pullups

Results:  Worked up to the front squat with 3 sets of 5 at increasing weight.  For the metcon, 7:02.  Not bad considering it is the same weight and reps as FRAN.

Press and Squat then C2B PU, HSPU and T2B plus a 1k Row

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Every 2 minutes for 5 sets do:

  • 5 x Strict Press @ 115lbs (52kg)

Then every 2 minutes for 5 sets do:

  • 5 x Front Squats @ 165lbs (75kg)

Then do 3 sets of the following, rest 2 minutes between sets:

  • 7 x Chest to Bar Pullups
  • 7 x Handstand Pushups
  • 7 x Kipping Toes to Bar

Then for time row 1000m.

Results:  Did the 1000m in 4:00 exactly.

Front Squats and T2B plus Power Cleans, Push Press and DUs

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Not for time do 5 sets of:

  • 5 x Front Squats increasing weight per set
  • 5 x Strict Toes to Bar

Based on a workout from Crossfit Invictus. Every 4 minutes, for 32 minutes (8 sets) do:

  • 5 Power Cleans (43kg/95lbs)
  • 10 Shoulder to Overhead (43kg/95 lbs)
  • 25 Double Unders

Results:  For the front squats did 30kg(65lbs), 48kg (85lbs), 52kg(115lbs), 61kg (135lbs), 61kg.  4 minutes was a long time to wait so if you want, you could increase the Double Unders to 50 (original workout was 250m row).  By the end, the 10 push presses were very hard, so be careful shortening it :-).

Push Press and Toes to Bar then Front Squats, Pushups, Lunges and Wall Walks

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EMOM for 14 minutes (7 sets of each exercise) do:

  • Even Minute – 5 x Push Press @ 55kg
  • Odd Minute – 5 x Strict Toes to Bar

Then for max lunges and pushups do 12 sets of 1 minute work, 30 seconds rest of:

  • Even Minute – 5 x Front Squats @ 55kg then max reps jumping lunges for the rest of the minute, rest
  • Odd Minute – 3 x Wall Walks then max reps plyometric Pushups for the rest of the minute, rest

Results:  124 Lunges and 49 Pushups.