Wednesday, February 15, 2017

Front Squat

Wednesday, February 15, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - about 8 of us including Brian, Erin and me

Warm Up

400m run and WMCF warm up


15 minutes to work up to a heavy single Front Squat for the day

Start with shoulder openers, 45#, 95#, 115# and then worked up with singles 135#, 155# and finally 175#.  Got an education on belts.  Coach Sol's philosophy is to not use belt for support but tactile feedback for bracing torso.


5 rounds for time of (7 min cap):
3 Front Squats @ 85% of today’s heavy single
3 Box Jump (30″/24″)
10m DB Bear Crawl (40’s/25’s)

I used 150# for the front squats, 24" box and 35# for the bear crawl.  I was capped at 3 rounds + 2 front squats.  Each missed rep was a 1 second penalty.  A full round is 8 reps (1 rep for each 5m of Bear Crawl).  Total time 7:14


4 rounds not for time of:
5 Strict Chin Ups
5 Strict Ring Dips
5 Rotator Scarecrows – no more than 10#’s

I did standard pull-ups instead of chin ups and Ring lowers for the last 3 rounds.  The rotator scarecrows were interesting.  I used 5# and would have been better off using 2.5#

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