Front Squat - Metcon

Monday, July 7, 2025

Westbound CrossFit (Coach Bryn)

1730 (8 of us)

Warm Up

 2 Rounds:

10 Air Squats

10 Glute Bridges

10 Lunges

10 Scap Push-Ups

 Front Rack Flow:

5 Front Squats (empty bar) – cue: elbows high, core tight

5 Pause Squats (2 sec in bottom)

5 Front Squats (light load)

Strength

Front Squat

 Every 2:30 x 4–5 Sets:

 3 Reps (building to heavy set)

 Focus: smooth descent, controlled bounce, aggressive stand

I was moving well, but not feeling this today.  I did 4 sets at 115, 135, 155 and 165 pounds.  

Conditioning

10-Minute AMRAP:

10 Thrusters (95/65)

10 Toes to Bar

10 Box Jump Overs (24/20)

Goal: 6–8 Rounds

I scaled this to 33 pound thrusters, hanging knee raises and 20 inch box jump overs.  I moved slow and only managed 3 + 20.  I should have added a little more weight to the thrusters and opted for stepovers.  Still a good conditioning workout.

Cool Down

2 Rounds:

12 Single-Leg Glute Bridge

15 Banded Lat Pull-Downs

20 Banded TKEs