Front Squat - Metcon

Tuesday, April 9, 2019

CrossFit Golden - Lacey, Diedre

12:00 PM ~ 11 of us

Warm Up

200m run
5 boot strappers
10 quad stretch ; lunge L/R
ankle mobility
200m run
10 banded squat 3 second hold at bottom
10 mountain climber twist
10 plank walk front / back
10 banded clam shells

PVC front rack stretch
PVC lat stretch
5 front squat (down for 5 count, up fast)
5 front squat (3 second hold at bottom)
5 front squat

Front Squat 1 RM

Take 20 minutes to build to today’s 1-RM Front Squat

8x20 kg
5x40 kg
3x60
2x70
1x80
1x85
1x90
1x92 kg (203#)

Metcon

Three rounds for time of:

Run 400 Meters
8 Front Squats

Barbell comes from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.

I scaled this to 60 kg (65% of 1RM).  First round was good run in 2:25, 3/3/2 on squats for 4:16.  Second round was slower with run in 2:30, 3/3/2 on squats for 8:20, Last round was tough with a 3:00 run and the squats took me to 12:58.

Reverse Hyper

2x8x90#