Tempo Deadlift - Metcon

Monday, September 29, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Run

RDL

Glute bridge

Walking lunges

Monster walk

Sit-ups

KB swings

Deadlift warm-up

Strength Superset

Every 2:30 x 5 Sets

5 Tempo Deadlifts @ moderate (21X1) (Build these each set to a touch 5 at tempo)

:30 Side Plank (each side) *DB for loading on your side if possible. 

I used a relatively light 155 pounds and did 20 second side planks, moved well.

Conditioning

RXConditioning 

3 Rounds for Time:

400m Run

20 Ab Mat Sit-Ups

15 American Kettlebell Swings (53/35)

Cap: 10:00

Intermediate: lighter KB

Baseline: KB deadlift

This was a fun workout.  I scaled to 300m runs - 12 sit-ups - 8 kbs (26#) and finished in 9:36

Push Jerk - Metcon

Thursday, September 25

Westbound CrossFit

1730 (Coach Mat)

Warm Up

Strength

Every 2 x 4 sets

3 Pause Push Jerks (2s pause in dips)

85 pounds

Conditioning

5 Rounds for Time:

10 Push Jerks (185/125)

400m Run

Rest 1:00 between rounds

17:40  I scaled to 300m runs and used a 65 lb barbell

2025 Two Fisted Challenge

Despite my better judgement, I went ahead and competed in the Two Fisted Challenge hosted by Clark's Gym.  It was nice to have Jarrod, Elijah and Karena join me for some lifting.  So far so good, my fingers do not seem too much worse for the wear, but I will certainly know more tomorrow.

9/27/2025

209.6 pounds

Official:  Jarrod Fobes

Competition Lifts

Finger Lift, Left, Little - 30 pounds*

Finger Lift, Right, Little - 30 pounds

Finger Lift, Left, Thumb - 30 pounds*

Finger Lift, Right, Thumb - 30 pounds*

Finger Lift, Left, Ring - 40 pounds*

Finger Lift, Right, Ring - 40 pounds

Finger Lift, Left, Index - 55 pounds*

Finger Lift, Right, Index - 55 pounds*

Finger Lift, Left, Middle - 65 pounds*

Finger Lift, Right, Middle - 65 pounds*

Deadlift, Fingers, Little - 45 pounds*

Deadlift, Fingers, Ring - 55 pounds*

Deadlift, Fingers, Index - 75 pounds*

Deadlift, Fingers, Middle - 85 pounds*

*Indicate 50 year old, 90kg records

Record Session

Bear Hug - 128 pounds

Squat, 12" Base - 235 pounds

Clean & Press, Middle Fingers - 75 pounds

Miller Clean & Jerk - 75 pounds

I am now down to (10) lifts that I have the equipment, mobility and strength to attempt:

1. Bent Press
2. James Lift
3. Jerk From Rack
4. Judd Clean & Jerk (single leg)
5. Reg Park Bench Press (2 barbells)
6. Abdominal Raise
7. Lano Lift
8. Carter Lift
9. Phumchaona
10. Total Poundage

• Mobility Limited (9) - Bench Press, Reverse Grip; Clean & Press, Reverse Grip; Snatch - Kelly; Bench Dip; Wrist Curl; Leg Press - Self Loaded; Mansfield Lift, Van Dam Lift, Chin Up
• Strength Limited (2) - Pullover and Press - With Wrestler's Bridge; Squat - One Leg; 
• Equipment Limited (3) - Back Lift; Dumbbell Walk; Foot Press

There are also (5) new lifts I need to try:

• Official - Reflex Bench Press
• Proposed - Bench Press, Larson (Fulton HT); Bench Press, DB, Left/Right; Deadlift, Heels Together, Fulton

USAWA Club Build Out - UPDATE 2025.09.24

High Country Vigour (HCV)

HCV has made a very good start, but is about $2,000 (and 400 square feet) away from being capable of hosting all lifts.

• Basic Equipment - YES - May need some thin iron plates for heavy bar lifts
• Fulton Bar - YES - Generic
• Ring for Finger Lifts - YES - Michael Black
• Heavy Bar Lifts - 
• Heavy Lift Bar - YES - Arm Assassin
• Hip Belt - Hip Lift, Carter Lift, Phumchaona Lift - YES - homemade
• Hand & Thigh - Hand & Thigh, Deanna Lift - YES - Arm Assassin
• Harness/Handrails - Harness Lift - YES - hommade
• Neck Harness - Neck Lift - YES - Ironmind
• Travis Lift Attachment - Travis Lift - YES - homemade
• Vertical Bar Lifts - YES - 2" Generic Sleeves and 1" FBBC v-bars
• Roman Chair - YES - combination stool and "The Answer" base
• Back Extension - NO - I do not have space for this
• Dumbbells - 
• 1.9 inch Fulton - YES - Nemesis
• 2.5 inch Inch - YES - Nemesis
• 3.5 inch - NO
• Weaver Stick - YES - homemade
• Saxon Plank - NO - DIY
• Commercial Vertical Leg Press - NO - I do not have the space for this
• 3" Barbell - YES - Titan Fitness
• Trap Bar - YES - Gerard
• Dinnie Handles - YES - Cerberus
• Custom Short Bar for Rim Lift - YES - Works with stubby axle bar, Dino Gym has 20" spacing on an axle

Progression

• As it stands, HCV could contest 214/219 
• 3.5" Dumbbell ($100) 215/219
• Saxon Snatch Plank ($50) 216/219
• Back Extension ($250) 217/219
• Vertical Leg Press ($2000) would add Foot Press and Back Lift 219/219

Purchasing a Back Extension would not be difficult, but they do take up a large footprint as the most reasonable solution is a modern glute ham device. $$*

Making a Saxon Plank will be difficult requiring a 3" wood plank, plate holders and a means of securing them. Reviewing the Clark's Gym set up:  Double Thick 2x6 ($10) with flanges ($7 each) for 1 inch pipe and 1 inch pipes ($13 each) for loading pin.  $, *** Jarrod made one of these and brought it over.

3.5" dumbbell ($60-$90) does not interest me.  3.5" dumbbell handles are uncommon but currently being offered by Arm Assassin and Nemesis Grips.   $*

Back Lift/Foot Press apparatus are not likely for a completely different reason, space..  These could be fashioned from a commercial vertical leg press, but they take up a lot of real estate, especially in a home gym. $$$$**

A Custom Short Bar I CAN CONTEST THIS LIFT ON A STUBBY AXLE BAR. I could also fabricate a bar with 18" collar to collar distance and 12" of loadable sleeve (42" total length) $**

$ - low cost, $$ - mid, $$$ - high, $$$$ prohibitive

* - buy easily, **fabricate easily, ***fabricate hard, ****fabricate prohibitive

Back Squat

Tuesday, September 23, 2025

Westbound CrossFit (Coach Bryn)

0900 (10 of us)

Warm Up 

row

toes stretch

feet lacrosse ball

glute bridges

90/90s

air squats

squat jumps

back squat build

Max Load Strength Test

Back Squat – Heavy Triple

 Every 3:00 x 7 sets:

 3 Back Squats @ as heavy as possible across sets

I built from 165-185-195-195-195-195-195

Finisher

3 rounds NFT:

10 S.A. KB swings (low load)

10 alternating supermans each side (opposite arm lifts as opp. Leg lifts)

5 hip down push up

Deadlift - Metcon

Monday, September 22, 2025

Westbound CrossFit (Coach Mat)

1630 (11 of us)

Warm Up

Run

Light KB deadlift

Lunges

Glute bridges

Feet up/bent knee crunches

Lateral banded walk

Deadlift warm-up

Abmats sit-ups

Box step-ups

Strength Superset

Every 2:30 x 4 sets:

Deadlift x 5 @ moderate-heavy

:20 Weighted Hollow Hold

I used 235 pounds and did unweighted holds.  Felt good.  Last set was a heavy load.

Conditioning

RXConditioning 

 For Time:

 21-15-9

 Deadlifts (255/180lb.)

 Ab Mat Sit-Ups x 2 (42/30/18)

 Box Jump Overs (24/20)

 

Goal: Sub 9 Cap: 12:00

Intermediate: 185/125

Baseline: 75/55lb., sit up x1, step-overs (custom height)

I scaled this one aggressively to 15-9-6 and finished just under the target at 8:46.  I used 165 pounds for the deadlift doing each round in 2 sets.  Sit-ups were tough, but I did the volume of 30-18-12 in sets of 5.  I did box step overs and moved smoothly.

Cool Down

Couch stretch

Dips - Hops - Evil Wheels

Friday, September 19, 2025

Westbound CrossFit (Coach Loni)

1200 (7 of us)

Warm Up

Run

Crab crawl

Tempo psuh-ups

Hollow rocks

Ring warm-up

Lateral bounding warm-up

Evil wheel practice

Conditioning

RXConditioning 

 10–1 Ladder for Time:

 Ring Dips

 Lateral DB Jump Overs (x2 per rep)

Evil Wheel (chest/sternum to ground extension)

Goal: Sub 13:00 / Cap: 16:00

Intermediate: box dips, partial range evil wheel

Baseline: bench dips, line hops or lateral step overs (DB), kneeling hand walk outs

I scaled to bench dips (30 inch box plus dumbbells with feet on ground in front of me); partial range of motion Evil Wheels and finished in 14:14.

The dips are kind of like ring rows, scaling is challenging to do consistently and at the right level of intensity.  Evil Wheel is similar.  Load up a barbell and extend forward as you would with an ab wheel to full extension and then return to start position.  At a wall with reduced range of motion makes this infinitely easier.  Overall it was a good workout and added some new movements to my repertoire.

Cool Down

:30 triceps stretch

:30 pec opener

10 cat-cows

 2 rounds NFT

Skills - Metcon

Wednesday, September 17, 2025

Westbound CrossFit (Coach Aaron)

1730 (13 of us)

Warm Up

2 minute jog

Inch worm

Slow rope skips

Deadlift warm-up

Ring warm-up

Skill

EMOM x 5

2-4 Ring Muscle-Ups or progressions

 (Jumping MU / transition + dip / ring row + ring dip superset)

*Intention here is to refine muscle ups skills and capacity. Don’t over fatigue yourself or the workout but the goal here is improvement. Perfect time for those that are close to give attempts and learn from them. 

I worked on some ring supports and transitions

Final WOD Prep

3x5 Deadlifts building to workout weight

5 minutes of practice and scale considerations for cross over single unders

Conditioning

RXConditioning 

 AMRAP 12:

 3 Ring Muscle-Ups

 6 Deadlifts (225/155)

 12 Crossover Single Unders

 

Goal: 5+ rounds

Intermediate: Jumping MU, 185/125 DL, less reps of cross over single unders

Baseline: Ring rows + dips, 95/65 DL, single-unders

I scaled to 10 seconds accumulated ring hold time, deadlifts at 155 pounds and completed the crossover single unders as prescribed.  I managed 5 + 1 rounds and repetition.  The ring holds were unbroken and then 5 seconds + 5 seconds.  The deadlifts were unbroken.  My first set of crossovers were unbroken and then 2-3 sets for the rest.  This 

Cool Down (skipped)

2x 15 single arm bent row each arm

2x30 alternating jack knife (15 each leg)

Light Housekeeping

It is time again to part with some stuff.

Currently on Facebook Marketplace I have listed:

1. Cerberus Dinnie Ring Handles - Paid $0 (courtesy of GGC); Retail $229; sold for $100 to Adam Pache (Facebook Marketplace)
2. StrongArm Sport Conventional Deadlift Bar - Paid $150; Retail $288; listed for $200; sold for $165 to Halee Wittinger
3. Titan Fitness Multigrip Bar - Paid $75; Retail $225; listed for $100; sold for $100 Marcos Pachenco
4. Schisler Deep Dish Plates - Paid $120; Vintage; listed for $135
5. Olympic Spin Lock Collars - Paid $5; Retail $40; listed for $15; Sold one pair to Marc Brotherson
6. Boxing Gloves and Under Mitts - Paid $5; Retail $40; listed for $15; sold for $15 to Danny Gibbons

I can certainly stand to part with more items, but am not in any hurry.

Push Press - Metcon

Monday, September 15, 2025

Westbound CrossFit (Coach Bryn)

1200 (7 of us)

Warm Up

Echo bike

PVC pass throughs

Glute bridges

Plank should taps

Inchworms

Barbell warm-up

Kipping warm-up

Strength

Every 2:00 x 5 Sets

1 Power clean + Push Press x 5 @ heavy but maintainable

I built up from 75-80-85-90-90 pounds.  It seemed like a heavy 5 rep load.  I might have had 95 or 100 in me, but not sure.

Conditioning

RXConditioning 

 5 rounds For Time:

 10 Power Cleans (155/105)

 10 Push Press (same load)

 20 Toes to bar

 

Goal: Sub 12:00/ Cap: 14:00

Intermediate: 135/95 + 15 Toes to bar 

Baseline: 55/35lb. + Hanging leg raises or lying leg raises

This was as bad as I expected.  I scaled aggressively to 65 pounds for the power cleans and push presses and did leg raises for the core component.  I still pushed all the way to the cap, finishing in 13:38.  I was able to break up the power cleans 9/1 and then 5/4/1.  I held onto the bar for all 10 push presses, but was taking significant pauses at the chest.  The leg raises started out 10/10 and then 5/5/5/5.

USAWA Back to Back

Colorado OTSM Classic

Saturday, Sepember 13, 2025

Dinnie Lift - 418 pounds (personal best, no record)

Saxon Deadlift - 110 pounds (personal best, no record)

Saxon Deadlift, 2x5 - 115 pounds (new lift)

Deadlift, Fulton Bar - 213 pounds

Deadlift, Fulton, Left - 113 pounds

Deadlift, Fulton, Right - 108 pounds

One Ton Pentathlon Challenge

Sunday, September 14, 2025

Anderson Press - 145 pounds (record)

Anderson Squat - 305 pounds (record)

Hackenschmidt Floor Press - 185 pounds

Kennedy Lift - 380 pounds (record)

Peoples Deadlift - 380 pounds (personal best, no record

Lifts remaining to try:

1. Bent Press
2. Clean & Press - Middle Fingers
3. James Lift
4. Jerk from Rack*
5. Judd Clean & Jerk
6. Miller Clean & Jerk*
7. Reg Park Bench Press
8. Squat - 12" Base*
9. Abdominal Raise
10. Lano Lift
11. Bear Hug
12. Carter Lift
13. Phumchaona Lift
14. Total Poundage - 3 hours 9 minutes

Deadlift - Metcon

Thursday, September 11, 2025

Westbound CrossFit (Coach Matt)

1630 (13 of us)

Warm Up

Row erg

KB deadlift

Jumping jacks

Offset air squats

Tempo deadlifts

Strength

Every 2:30 x 5 Sets

 4 deadlifts @ 80–85%

 Pause 1” off the floor for 1 second

This was tough. I worked with 225-245-245-245-245 and kept good form.  245 is 70% of my 345 1RM.

Conditioning

RXConditioning 

 3 Rounds for Time:

 15 Deadlifts (225/155lb.)

 12 Burpee Box jump over (24/20)

 30 Abmat Sit-Up

 

Goal: Sub 10:00 | Cap: 12:00

Intermediate: 185/125lb.,20/12 box/plate height

Baseline: 35/15lb., low plate jumps or step ups, 15 sit ups or band supported sit ups.

I was encouraged to go heavy and do the prescribed volume, but it did not go well.  I scaled to 135 pound deadlifts and 12 burpee box step overs (20").

Round 1 - 8/7 on DL, BBSO ok, 15-6-6-3 sit-ups

Round 2 - 5/5/5 on DL, BBSO ok, 8-8-5-4-3-2 sit-ups

Round 3 - 5/2 at time called

Weight was OK.  Had I cut BBSO to 8 reps and 24 reps on sit-ups, I may have finished.

Cool Down

Pigeon stretch

Hamstring stretch

Single leg glute bridges

900 Yard Pool Swim

Friday, September 12, 2025

Carmody Rec Center

1300

Pool Swim

1x200 FR

1x100 FR

1x100 FR

1x50 FR

1x50 FR

-

1x100 BR

1x100 BR

1x50 BA

1x50 BA

-

1x100 FR

----

900 yards total (32:30)

Slow going and I took 30 second breaks between efforts.  I did like the new Tyr jammer.

If Moving?

If I were to move out of state or out of the country, I would have to trim my gym equipment.  That is a sad reality.

If leaving the country, I would likely only take my York smalls and some Grip Equipment.

If leaving the state, I would like to hang onto (4) bars, (1000) pounds of weight, collars, flat bench, some medium weight dumbbells, yoke, lightweight CrossFit stuff, Scott Preacher Curl and Sheaf/Sheaf Fork.

Should I start getting rid of some stuff in the near term?  Maybe.  I should at least put some feelers out there.  The items in green represent $1500 worth of stuff that I could part with and not feel like I was put out any.

What would I keep?

Basics

1. Eleiko Bar
2. Texas Power Bar
3. Rogue Aggro Bar
4. Rogue Beater Bar
5. StrongArm Sport Deadlift Bar $150 (paid $150)
6. Bella Bar
7. Training Bar
8. Stump Bar
9. Apollon's Axle
10. Generic Axle Bar
11. Stubby Axle
12. 3 Inch Thick Bar
13. 2.5 Inch Thick Bar
14. 3x4 Saxon Bar
15. 2x5 Saxon Bar
16. Curl Bar
17. Shorty Olympic Bar
18. Heavy Lift Bar
19. Al Gerard Trap Bar
20. Standard Curl Bar
21. Band-Bell Bar
22. Multi-Grip Bar $75 (paid $75)

1. Iron Grip Plates
2. Chop Wood Carry Water Plates
3. York Milled Plates
4. Hi-Temp Plates
5. Rep/Rogue/VTX Bumper Plates
6. Eleiko Change Plates
7. Eleiko Training Plates
8. Intek Plates
9. Universal Plates
10. Billard Plates
11. Roc-Mo Plates
12. BFCO Plates
13. Schisler Plates $135 (paid $120)
14. Rogue Calibrated Plates
15. Kabuki Plates
16. International Plates $75 (paid $1/lb)
17. Kg Change Plates
18. Standard Plates (IronMan, ROC-MO, York, Radha)
19. Plate Mates

• Collars
• York Dumbbells 1-12; 15-50; Keep 1-12
• Modern Dumbbells 17.5-50; Keep 20, 35
• Rogue Squat Rack
• Raptor Yoke
• Rogue Bench
• Cybex Bench
• Hammer Strength Adjustable Bench $150 (paid $130)

Cardio

• Row Erg
• Bike Erg
• Ski Erg

Strongman

• Atlas Ball $100 (paid $125)
• Atlas Stones $75 (paid $60)
• Farmer Carry Handles $100 (paid $60)
• Husafell Bag $50 (paid $40)
• Metal Log $150 (paid $150)
• Wooden Logs $40 (paid $20)

CrossFit

• Medballs
• Kettlebells
• Pull-up Rig
• Abmats
• Bands
• Jump Rope
• Parallettes
• Plyo Boxes $300 (paid $320)
• Rings
• Climbing Rope
• Weighted Vest
• Dead Balls $10 (paid $20)

Misc

• Silencer Pads
• Steel Mace $50 (paid $40)
• Steel Clubs $30 (paid $40)
• Box Squat $75 (paid $150)
• Hip Extension $150 (paid $180)
• Reverse Hyper
• Torque Tank
• York Squat Stands
• Scott Preacher Curl
• Center of Mass Bells
• Stool
• Chains
• DC Blocks
• The Answer Bench
• BC Strength Hip Thrust Bench
• Sit-up bench
• Bosu Ball
• Bulgarian bags

Grip

• Grippers
• Grip Implements

Highland Games Implements

• 26 pound weight
• 42 pound weight
• 22 pound hammer
• sheaf
• sheaf fork

Lunges - Metcon

Tuesday, September 9, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Jog

Pendulum lunge

Lateral lunge

Glute bridge

90/90 hip rotation

Barbell warm-up for cleans

Shoulder warm-up on rig

Strength

Every 2:30 x 5 Sets

6 alternating front rack lunges (3/leg) – heavy

**During rest, explore some pull up skills and drills as time permits. 

Kip pull up linking reps

Butterfly action practice (strict butterfly circles)

Butterfly pull up practice

Etc. 

I built up from 45-55-65-75-75 pounds for step forward lunges and was keeping reasonable balance and form.  My glutes were very activated by the 5th set.

For practice I did small kips, mini strict butterfly circles and finally kipping partial pull-ups

Conditioning

RXConditioning

12:00 AMRAP:

4 Hang Power Cleans (185/125lb.)

8 step back lunge (50/35 each arm)

12 Pull-Ups

Goal: 5-6+ rounds

Intermediate: 135/95lb., 35/20lb. DB’s,  banded pull-ups

Baseline: 35/15lb. Hang power clean, unweighted step back lunge, ring rows

I scaled to a 75 pound bar; 2 x 10 lb DBs and ring rows.  I moved well and completed 6 + 1 rounds + reps.  My form fell apart on the hang power cleans, but the other movements were OK.

Bench Press - Metcon

Monday, September 8, 2025

Westbound CrossFit (Coach Ryley)

1200 (5 of us)

Warm Up

Echo bike

PVC pass throughs

Push ups

Ring rows

Dead hang

Tempo bench press

Strength Superset

Every 2:30 x 4 sets

6-8 Bench Press @75-80%

Max Effort Ring Rows (8 reps minimum)

I did 4x8x115 pounds and Ring Rows with my heels ~3 inches forward of center.  Not a true max, but a good hard effort.

Conditioning

RXConditioning 

 Max reps in 5 rounds:

1:00 DB Bench Press (50/35s)

1:00 Knees to Elbows

1:00 Bike for Max Calories 

1:00 REST

Intermediate: 35/20lb. DB’s, Hanging knee raises

Baseline: 15/10lb.DB’s, lying leg raises

I scaled to 30 pound dumbbells and hanging knee raises

R1 - 20 presses - 18 HKR - 9 Cal

R2 - 15 presses - 18 HKR - 8 Cal

R3 - 15 presses - 17 HKR - 8 Cal

R4 - 15 presses - 15 HKR - 8 Cal

R5 - 15 presses - 15 HKR - 10 Cal

The presses for 1 minute seem kind of stupid, but a reasonable way to build volume.  The HKR were better and I worked 10 seconds on 10 seconds rest for 3 sets of 5-6 reps.  The echo bike continues to be my nemesis.  At a cadence of 51-53, I am at steady state, but creeping past 55 or approaching 60, I am struggling to hang on.  I need to work on this.

Zercher - Pull-ups

Sunday, September 7, 2025

Garage Gym

1200

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Zercher

3x115

2x145

2x175

1x205

1x235 pounds

Pull-ups

EMOM

5x1 strict

5x1 kipping with slow lower

Travis Lift

135

225

315

405

475

525 pounds

This is about as heavy as I can manage.  The loading being in front of the body makes it tougher than the chain lifts.  My set up did not do my Texas Power Bar any favors.

Vertical Bar - One Bar - 2" Left Hand

45

90

115

130 pounds

Double Unders - Metcon

Thursday, September 4, 2025

Westbound CrossFit (Coach Mat)

1630 (10 of us)

Warm Up

Rope skips

Banded good mornings

Hip down push-ups

Inch worm

Scorpion stretches

Skill/Capacity

AMRAP 3

Double Unders

I managed 49 reps which I was quite pleased with.  It was a lot of singles.  My best unbroken was 5 reps and I managed that a few times.  Good skill to work on.  

Conditioning

AMRAP 1 / Rest 1 x 7 rounds

45 Double Unders

Max Reps American KBS (70/35)

I scaled to single unders and 26 pound KBS and manged 16 reps each round except round 2 (15 reps) - Total = 111 reps

Cool Down

Body Work 

DB rear delt raise

DB lateral raise

Flutter kicks

Single leg deficit calf raises

Toe raises (leaning back to wall)

Power Clean - Metcon

Wednesday, September 3, 2025

Westbound CrossFit (Coach Aaron)

1730 (11 of us)

Warm Up

Row

Barbell warm-up

Strength - Power Clean Primer

EMOM 6

2 touch-n-go power cleans starting at 55% of 1RM and building.

65

75

85

95

115

115

My power clean is likely close to 155 pounds, but I am not really good at cycling the barbell.  These felt smooth and snappy.

Conditioning

 Every 3:00 x 5 rounds:

 10 power cleans (135/95)

 16/12 cal row

I scaled to 75 pound power cleans and 9 calorie rows and this worked out really well.

Round times:

1:21

1:29

1:24

1:27

1:30 (score was the slowest round)

Bent Press

I finally got around to trying the Bent Press and it is every bit as difficult as I imagined.  There is a tremendous amount of hip, thoracic and shoulder mobility required to move away from a stationary weight.  Depending on how heavy it is, the amount of core strength goes up dramatically.

By contrast the Turkish Get Ups seems much, much easier, but the records are about the same.  Certainly more athletes have set Turkish Get Up records, than have set Bent Press records.

After a few token attempts and lots of stretching, I got some token reps in a 12 pounds and crossed another lift off of my list.

Front Squat - Metcon

Tuesday, September 2, 2025

Westbound CrossFit (Coach Bryn)

1200 (5 of us)

Warm Up

Air bike

Squat therapy

Med ball squats

Wall ball shots

Front Squat barbell warm-up

Strength

Every 2:30 x 5 sets:

 2 front squats @ 85–90%

 Tempo + drive through sticking point

I worked up from 145-155-165-175-185 pounds and moved well

Conditioning 

 AMRAP 11

 11 wall balls (20/14) (10/9ft.)

 7/5 cal bike

 5 burpee tuck jump (knees into chest is goal standard)

 

Goal: 4–5 rounds

Intermediate: 14/10 WB, Burpee + jump to knees above hips

 Baseline: Wallball with reduced load + lower wall target , 4/3 cal, 5 Burpee (regular)

I scaled to 14# WBS, 7 cal bike, regular burpees and finished 4 rounds + 0 reps.