Front Squat - Conditioning

Tuesday, March 3, 2026

Westbound CrossFit - Coach Asher

0900 - 10 of us

Warm Up

Echo Bike

Row

Twists

Front Rack Mobility

Hip Mobility

Strength

Front Squat

Every 2:00 x 5 sets 

Execute 

10-8-6-4-2

*start at approximately at 55% 1rm or RPE, building to a heavy double. 

I had every intention of crushing this, but 10x95 pounds felt horrible.  I ended up ramping up very slowly.

10x95

8x95

6x105

4x115

2x125

Conditioning

60/50 cal bike or row 

60 Front squat (95/65lb.)

60/ 50 cal row or bike 

For time 

Goal: Sub 11:00

Cap: 14:00 

Intermediate 

50/40 cal bike or row 

60 Front squat (75/55lb.)

50/40 cal row or bike 

For time 

Conditioning did not go much better.  I was targeting 50-50-50.  I started on the Echo Bike and 50 calories took me just under 5 minutes.  The Front Squats went better with sets of 10-5-5-5-5-5-5-5-5, but still took me over 4 minutes.  With transitions, I knew the cap would be tough, but I set out anyway completing 41 of 50 calories at 14 minutes.  I like this rep scheme and would repeat it the same way.

Couch stretch for a cool down.