Front Squat - Metcon

Tuesday, September 14, 2021

CFG - Greg

0730 - 12 of us (full class and  Greg encouraged us to start signing up in advance)

Pre-Warm Up

foam roll

wrist mobility

front rack mobility

wall sit

Warm Up

300m run

hip hammy flow

then 45 seconds of

kang squat

scap push up

lateral lunges

side lying windmills

cat cow

single leg glute bridge

Weightlifting

Every 2:30, for 10 minutes (4 sets):

Front Squat 

*Set 1 – 2 reps @ 85%

*Set 2 – 1 rep @ 90%

*Set 3 – 1 rep @ 95%

*Set 4 – Max reps @ 85%

I warmed up with 45, 95, 135, and finally 155#

Set 1 - 2x155

Set 2 - 1x165

Set 3 - 1x175 (88% of 1RM)

Set 4 - 3x155#

Metcon

Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets) for times:

300 Meter Run

20 Thrusters (95/65 lbs)

10 Bar-Facing Burpees

This looked rough and certainly played out that way.  I did the full runs, but aggressively scaled the burpees to 45#.  Looking at the clock, I was finishing the burpees around the 3:00 mark and opted for step over plank jacks as 10 burpees in 1 minutes was not happening.  It turned out to be a good scale.

Round 1 - 4:08

Round 2 - 4:20

Round 3 - 4:38