Front Squat - Metcon

Thursday, September 19, 2019

Crossfit Golden - Greg/Lacey

1200 - 12 of us

Warm Up

200m run
10 bootstrapper
10 quadruped opener
10 quad/lunge
ankle mobility
200m run
10 banded pause squat
10 banded fire hydrant
10 plank walks (front back)
10 banded clamshell
1 min front rack stretch with pvc
1 min lat stretch with pvc
5 50X1 front squat
4 13X1 front squat

Weightlifting

Front Squat

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Rest 2 minutes between sets.

I managed

5x60
4x70
3x75
3x80
1x85
1x90
1x90kg (188#)
No Attempt

My groin started to tighten up and I decided to stop short of my previous 92kg 1RM on 4.9.19.

Metcon

Metcon (Time)

Three rounds for time of:
Run 400 Meters
8 Front Squats

I scaled this to 135# to compare with last time and finished in 10:58 (2 minute improvement from 4.9.19).  Lacey challenged me to go sub 10:00 and despite being on track after round 1, the slower runs marked my fate.

R1 - 2:07/3:15 (2:07/1:08) 4/4 on front squat
R2 - 5:50/7:00 (2:35/1:10) 4/4 on front squat
R3 - 9:50/10:58 (2:50/1:08) 5/3 on front squat

Barbell originates 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.
Compare results to 4.9.19