Tag Archives: Front Squat

Core Work then Cleans, S2OH, Front Squats and Burpees

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Not for time work on the Core (taken from UTE Crossfit’s WOD from today):

  • 10 x TGU (5 x each side)
  • 20 x Knee tucks
  • 30 x Hollow Rocks
  • 40 x Alternate leg V-up
  • 50 x Russian Twist w/weight (total)

Against a two-minute running clock for 5 sets, complete as many reps as possible of (taken from CFI WOD from November 19):

  • 3 x Hang Cleans @ 43kg
  • 6 x Shoulder to Overhead
  • 9 x Front Squats
  • Burpees x Max Reps

Rest 2 minutes between sets.

Results:  Great mashup of workouts.  For Core work, used 24kg KB for TGU, 8kg KB for Russian Twists.  For the metcon part did a total of 163 reps (0r 173, I lost count in the first round :-P).  Breakdown by round was 33(or 43), 36, 33, 30, 31.

Front Squats, Dips abd T2B then DUs and V-Ups

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EMOM for 20 minutes of:

  • Odd Minute:  3 x Front Squats @ 50kg + 5 x Dips
  • Even Minute: 5 x Strict Toes to Bar + 5 x Dips

Then AMRAP in 8 minutes of:

  • 40 x Double Unders
  • 10 x V-Ups

Results:  Did the front squats starting on the floor, so had to clean it first.  For AMRAP – 6 rounds plus 40 DU and 4 V-Ups.

Bear Complex Revisited

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Redid the Bear Complex which I did almost one year ago (see Bear Complex). Happy to say I improved.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (aka not putting the bar down until all 7 sets are done).

7 sets of the following series of movements:

  • Hanging Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Results: Max weight was 50kg (3rd round). Weight progression: 30kg – 40kg – 50kg – 45kg – 40kg.  Since the point is to do it unbroken, I reduced the weight after the third round so that all rounds would go unbroken.  2 – 4 minutes rest between round.  Each round got to max HR of 174!

Front Squats then HSPU and Kettlebell Swings

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Complete 5 rounds of the following:

  • 5 x Front Squat @ 55kg
  • 3 x Chest to Bar Pullup with narrow (hands touching together) pronated grip
  • Rest 2 minutes

Then EMOM for 8 minutes, complete the following (based on the CF Toronto August 16 workout):

  • 4 x Handstand Pushups
  • Max Reps Kettlebell Swings for the rest of the minute

Results: Worked up to the 50kg Front Squat by starting with 5 x 30kg, 5 x 40kg, 5 x 50kg.  Pullups are meant to simulate the first stage of a ring muscleup (rings to chest).  For the EMOM part got 79 Kettlebell Swings in.  I did the first 4 minutes with 8 Handstand Pushups but by the 4th minute that took me the whole time so dropped it to 4.  Probably will work better since you can get in more KB swings for a better metcon.