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Front Squat
Front Squat (5@45% – 5@55% – 5@65% – 5@75% – 5@85%) Metcon (Time) 4 Rounds for Time: 400m Run 50 air squat
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Front Squat (5@40% – 5@50% – 5@60%) Metcon (No Measure) 4 Rounds Min 1: 15 cal row Min 2: 10 thrusters Min 3: 10 pull-ups Min 4: 15 kb swings Min 5: rest
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Front Squat 5@75% 3@85% 1+@95% Metcon (AMRAP – Rounds and Reps) 10 AMRAP 20 Situps 10 Burpees
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CrossFit Games Open 21.3 Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins...
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Front Squat 5@45% 5@55% 3@70% 3@80% 3+@90% Metcon (Time) 30-20-10 KBS Toes to Bar 50 Double Unders after every round
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Front Squat (10 Min) Build to a heavy single for the day. Discuss and Demonstrate the following: – “Elbows up” – “Knees Out” – “Tall torso” (Upright torso) Warm-up: In as few as 2-3 sets of 5-6 reps, ensure each athlete understands the keys to performing well. Warm-up can be performed with pvc pipe or...
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Warm-up (No Measure) General Warm Up: Complete 2 Rounds: Bottom Push-Up Hold x 20 sec rest 15 sec Strict Push-Ups x 8 rest 15 sec Bottom Squat Hold x 20 sec rest 15 sec Air Squats x 8 rest 15 sec Hand-Release Burpees x 10 rest 15 sec Specified Warm-Up: Empty Bar/PVC: Sumo Deadlift x...
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Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (5-5-3-3-1-1-1) Establish 1RM Metcon (Time) KB Demo Burpee Demo 21-15-9 KBS Burpees Situps
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Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Establish 3RM Metcon (AMRAP – Rounds and Reps) Push Press Demo 12 AMRAP 20 Push Presses 75/55 30 Air Squats
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Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Metcon (Time) DB Snatch Demo Setup Demo 12-10-8-6-4-2 DB Snatch Alt 24-20-16-12-8-4 Situps
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