CrossFit Front Squats

Wednesday, September 2, 2015

Coach Meriah

(11AM) Blair, Anke, Tim, Steve B, a few other guys and me

Warm Up

Single unders, RKBS (25#), 10 lunges (25#), double under attempts, 10 RKBS (25#), 10 lunges (25#), 10 AKBS (25#), Goblet Squats (25#), AKBS (25#), Goblet Squats (25#)

WOD

Front Squat – 5-3-1-1 at 75%, 85%, 90%, 95% then 1-3 attempts at 1RM

I partnered with Steve B.  For the progression I used 135#, 145#, 155#, and 165#.  Then I repeated my previous best at 175#.  On my next lift, I got 180# PR!  On my next lift, I buckled on the way down with 185#.  I am not sure what happened.  Maybe I wasn’t set properly.  On my final lift I was successful at 185# (another PR!) but felt a little pop in my left groin.  I will make a point of icing it at my desk if possible.  Steve B put up 205# after his PR at 195# last week.

then

AMRAP:  10 minutes:  10 double unders, 10 sit ups, 20 double unders, 20 sit ups, etc.  L2:  half double unders, L1:  single unders

I did L1 and got to the round of 50, completing the jump rope and did 11 sit ups before time was called.  I could feel the left groin on the early sit ups, but then it started to dull.  On the round of 20, I had to start breaking up the sit ups.  I was thrilled to get through the round of 40 (which represented 100 sit ups).  I did a few double under attempts at the end of each round of single unders.  Looking forward helped a lot.

Mobility – couch stretch, legs flared against wall, calf stretch