Front Squat - Pulling

Monday, October 20, 2025

Westbound CrossFit - (Coach Loni)

1200 - (7 of us)

Warm Up

Run

Banded shoulder mobility

Wrist stretches

Staggered stance air squat

Toes out air squat

Toes in air squat

Barbell warm-up

Kipping warm-up

Conditioning

Front Squat (185/125lb.)

Bar muscle up

9-6-3

2:00 Rest

Front Squat (135/95lb.)

Chest to bar pull up

12-9-6-3

2:00 Rest

Front Squat (95/65lb.)

Pull Up

15-12-9-6-3

*Includes rest

Goal: Sub 16:00

Cap: 21:00

Intermediate: 135/95, 95/65, 75/55lb……..Banded/ jumping BMU, Banded chest to bar, Banded pull up

Baseline: 45/35lb. Barbell across all rounds or light, Push Up + banded pull up, Banded C2B Pull Up, Inverted Row (barbell in rig or rings)

For as bad as this could have been, I scaled it really well and got a good stimulus.

9-6-3 Front Squat (65 lb) - Jumping BMU 0-3:35

12-9-6-3 Front Squat (45 lb) - Jumping C2B - 5:35-10:25

15-12-9-6-3 Front Squat (15 lb) - Jumping PU - 12:25-18:51

The transitions between movements were slow by design.  The Front Squats were unbroken, but with pauses at the top.  The pulling movements were around sets of 3 across the board.