Dead Stop Front Squat - Fran Sandwich

Wednesday, December 1, 2021

CFG - Lucas

1200 - 11 of us

Crossover Symmetry

Foam Roll

Wrist Mobility / Front Rack

Warm Up

400 meter run

2 rounds of

boot strapper

mountain climber twist

pass through

scap pull-up

pike push up

slow ring row

Weightlifting

In 15 minutes build to today’s 1-RM Dead-Stop Front Squat

Dead-Stop Front Squat (1 Rep)

This was an interesting variation where the bar was set on the rack in the bottom position.  The athlete gets in  position and drives up.  The weight is then brought down and placed back in the rack.  I would have preferred to lift from pins or the blocks.

I worked up from 95-115-125-135-145-155#.

Metcon

Fran Sandwich (Time)

For time:

800 Meter Run

immediately followed by…

Rounds of 21, 15 and 9 reps of:

Thrusters (95/65 lbs)

Pull-Ups

immediately followed by…

800 Meter Run

I scaled this to 45# thrusters and ring rows.

Run 1 - 4:32

Fran - 6:52 (11:24)

Run 2 - 4:45 (16:09)

I was very happy with the run consistency and my scaling choice.

Lagniappe

DB Triceps kick back (15#) 10-8-6 reps