Front Squat - Metcon

Monday, February 10, 2025

Westbound CrossFit (Coach Loni)

0900 (8 of us)

Warm Up

10 burpees

10 squat jumps

3/3 lateral box step ups, outside leg

MOVEMENT/MOBILITY

8 air squats, :05 pause

:30 armless prayer stretch on box

3/3 single leg touchdown squats

3/3 plyo step ups

5 top half superman, arms in T

5 top half superman, arms in Y

*grab barbell

5 zombie squats, :05 pause

:30 back rack elbow punches

5 front squats, :05 pause

5 box jumps

:30 wide stance forward fold

8 hollow hold to v-up

4 hanging leg raises

4 kip swings, big hollow

4 kip swings w/ knee tuck, big hollow

4 kip swing w/ knee tuck + kick

4 TTB

STRENGTH

12:00 to Complete

3 Sets

10 Front Squat @ 50-65% of 1RM

----3:00 Rest B/t----

Front Squat

1 x 10

I used 65-75-75 pounds.  I was planning on working up to 95 pounds, but really was not feeling this movement today. 

METCON

Health

5 Sets

AMRAP - 3

12/9 Cal Row

9 Burpee Box Jump (20/16")

Max Rep Strict Hanging Leg Raises

----1:00 Rest B/t----

I scaled this to 9 calorie row and 7 burpee box jumps to a 20" box.  That left me 30-45 seconds for hanging leg raises and I got 8-6-5-5-4 reps.