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Posts Tagged ‘front squat’

WOD for Monday, 7/28/14

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Our Glute Activation Shuffle is perfect for facilitating the glutes which are involved in the majority of your CrossFit movements. Highly functioning glutes don’t just make you a more powerful athlete but also protect important connective tissue of the knee, especially in females. Try this warm-up a few times a week. Our Glute shuffle is the perfect warm-up for our strength movement of the day, Front Squats. We will be working to a relative 3RM. As a reminder, focus on your form which in the long run will lead to the greatest squat capacity.

Today’s MetCon is short and bitter. Our goal is to perform the most Wall Balls as possible during one round of Tabata intervals.  Then we’ll finish the workout off with some Side Planks to improve our lateral stability.

Warm-up:
Glute Activation shuffle (3 x across and back)

Strength:
12mins to establish 3RM Front Squat
*Compare to 1/10/14 & 5/16/14

MetCon:
Tabata: Wall Balls 20/14#
Cash Out: Tabata Side Planks

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WOD for Wednesday, 6/18/14

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Today’s three piece program includes stability, strength, and metabolic conditioning. Performing Body Levers will help create that critical stability through the mid-line.
We will test our Front Squat ability under maximum load or you may use this time to develop better positioning and technique in this important movement.
Our MetCon is a fire breather. We will see who can move moderately-high weight repetitively in this short but high work output conditioning workout.
Skill: Straight Body Levers
10 x 10 sec drops
Strength: 10 mins to establish 1RM FS
WOD: For Time (cap 5)
20 Thrusters (135/95#)
50 DU’s
10 Thrusters
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WOD for Monday, 6/16/14

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COTH,
I hope you are well. Today is the King of the Hill’s WOD, “Harold”. He came up with a brutal chipper for us all to enjoy with a complete variety of movements to start the week off! Here are some of his favorite movements. Go at it and have some fun.
“Harold” 
Row 1000m
50 wall balls
40 push press 95/65#
30 MB sit-ups
20 FS
10 Burpee Pull-ups
See you on the Hill,
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WOD for Thursday, 6/5/14

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In part 1 rolling planks are designed to test and improve stability in the basic plank position along with lateral stability in the side plank position. Be sure to engage your glutes and core while maintaining a neutral neck and spine.
“Fannie” is a workout I created in November and now it’s time for round 2. This is a good test of squat endurance under light load paired with the skill and aerobics of double-unders.
Stability:
2 x 10 Rolling Plank Positions (20 sec)
WOD: “Fannie” (15 min cap)
*Compare to 11/21/13
50 DU’s
30 FS (115#/ 75)
40 DU’s
20 FS
30 DU’s
10 FS
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WOD for Thursday, 5/29/14

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This week we alternate back to front squats to test our three rep maximum. Building a strong front rack style squat is keep to handling more load and becoming more efficient in various movements such as wall balls, thrusters and squat cleans.
Your conditioning will be tough. With no rest intervals you will be working for 9 total minutes alternating from a pulling, pushing, and aerobic movement.
Strength:
10 mins to establish 3RM Front Squat
WOD: 3RFT- Score is total reps
1min Ring Rows
1min HR Push-up
1min Double Unders (no scale)
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WOD for Tuesday, 4/29/14

You normally see tabata sets during a warm up or skill session, but today we’re doubling the rounds and doing the WOD tabata style! Remember that tabata sets are alternating 20 seconds of work and 10 seconds of rest.
Strength:
5RM Front Squat
*4×5 sub max sets prior
WOD: Tabata (16)
Step Down Box Jumps
Single Arm KB Swings (1.5pd/1)  *alternate arm by round
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WOD for Wednesday, 4/9/14

COTH,

Hello there! Enjoyed the run yesterday? Today we have a slow walk for you. Farmers’ walk with 35# in each hand…. Remember to maintain a nice posture during the walk and no running. Then, when you come in there is a barbell waiting for you for some front squats. Before the WOD, you will do some work on the rings to improve your shoulder stability.

Skill:
Ring Dip Progressions
WOD:
200m Farmers Walk 35/20# *any object of that weight
20 FS @135/ 95#
200m Farmers Walk
15 FS
200m Farmers Walk
10 FS
See you on the Hill,
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WOD for Thursday, 3/13/14

Today’s the day you’ll need to become best friends with the barbell because the entire WOD consists of a barbell complex. One hang clean, front squat, and push press equals one round. Complete 30 rounds for time! We are also doing a 500m row which will be one of our categories on our coming leaderboard so if you want to compete for it make sure you set the program on your rower screen and go hard!

Fitness Test:
500m Row

WOD: Sprint Barbell Complex (compare to 11/5/13)
30 RFT (8 min cap)
1 hang clean (115#/75)
1 front squat
1 push press

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WOD for Tuesday, 2/18/14

Last week we worked on our 3 rep max back squat. Today we’ll be establishing our 3 rep max front squat. Come in early and work on your front rack mobility so you can keep your elbows nice and high!

Strength-Endurance: (15 min)
3RM Front Squat (2 attempts at 3RM)
*warm ups sets 10, 8, 5

WOD: (cap 12)
“30 for 30”
3RFT
30 Wall Balls
30 DU’s

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WOD for Monday, 01/27/2014

Hello COTH,

I hope you are well. I just got back from the East Coast Championships. I was mostly impressed by the strength of the girls! WOW. You have to see these girls to believe it. If you have not attended a CrossFit competition plan to go to the North East Regionals in Canton.

As for the rest of us, we will keep working hard and reaching our goals. So we can use our fitness… We have a couplet to start the week. Great way to combine conditioning and weightlifting. More burpees, I know! Get through the ladder once as fast as you can.

For time: 

For Time: (cap 17)
3 Front Squats @ 135/95#
3 Burpees
6 FS
6 Burpees
9 FS
9 Burpees
12 FS
12 Burpees
15 FS
15 Burpees

See you on the Hill,

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WOD for Friday, 1/17/14

Come in for today’s couplet WOD of front squats and push ups. We want to encourage all athletes to come in 10-15 minutes before class to warm up and stretch. Today would be a good day to work on some squat therapy before class!

Skill:
Tabata Hand Stand Holds

WOD:
15/12/9/6/3
Front Squat (155/ 105#)
Push-up

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WOD for Friday, 11/29/13

We hope everyone had a great Thanksgiving with friends, family, and loved ones! Now that your stomach’s are full of protein from all the turkey, I’m sure y’all are ready to get back in the gym and burn some calories. We have the perfect post-thanksgiving WOD to make up for the large meal.

WOD:
“Willy”
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps (185#, 155#, 135#, 95#)
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

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WOD for Thursday, 11/21/13

Today’s WOD will be a double under and front squat combo. Time to put all that heavy front squat work into practice! We hope all those strength building days will pay off. Let your coaches know how you feel!

WOD:

“Fannie” (15 min cap)
50 DU’s
30 FS 115#/ 75#
40 DU’s
20 FS
30 DU’s
10 FS

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WOD for Tuesday, 11/12/13

This is the final week of your strength cycle for front squats and pull ups. So we are going to find your 1 rep max lifts. It should be exciting. Most of you have done an excellent job keeping track of your lifts and showing up to the strength days. Discipline pays off!

Increase the weight in every rep until you get to the heaviest 1 rep. Your coaches will be there keeping you honest with your technique.

Strength WOD:
Front Squats 3-3-2-2-1-1-1
Weighted Pull Ups 3-3-2-2-1-1-1

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WOD for Tuesday, 11/5/13

Back to the barbell CotH! Today we’ll start off with another fitness test (bring your journals!) of burpees and then hit a barbell complex for the WOD. There will be an 8 minute cap so think quick while maintaining safe form.

Fitness Test:
2 minute max effort burpees

WOD:
Sprint Barbell Complex
30 RFT (8 min cap)

1 hang clean (#115/ #75)
1 front squat
1 push press

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WOD for Thursday, 10/24/13

Back to the barbell today! Basically what you’ll be doing here is two separate workouts, without any transition time, while using the same weight.

Skill:

Front Rack/ squat mechanics

Handless front rack squats (arms out straight)

 

All-Level WOD
For Time (12 minute cap)

18, 15, 12 Front Squat/ Pull-up #95/ 65#

-then go immediately into-

9, 6, 3 Thruster/ Power Clean

 

Beginners WOD
For Time (12 minute cap)

18,15,12 Front Squat/ Pull-up #35/ #15

-then go immediately into-

9, 6, 3 Wall Ball/ Med Ball Clean

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WOD for Wednesday, 10/16/13

 

Heavy day today! Remember, you’re doing 6 WORKING (heavy) sets of 3 repetitions. If you do anything really light, you can count that as part of your warm up. Add weight with each new set. If you’re a beginner, you’ll do 5 sets of 5 reps so you can nail down your technique.

6×3 Front Squat

6×3 Pull-Ups

*5×5 for beginners

 

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WOD for Thursday, 9/12/13

 Missed Fran? We’ve got you covered with some more thrusters, and heavier too. You start with the 400m run before each round, then climb down the ladder of thrusters and toes-to-bar. The movement prep beforehand should be treated like a complex.

Movement Prep:

3 x 5 Front squat

3 x 5 Push press

1 x 5 Thrusters

 

WOD:

12-9-6-3

400m run

Thrusters (135#/105#)

T2B

 

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WOD for Monday, 9/9/13

 

If you missed those heavy front squats on Friday don’t worry, you’ll get your chance at them today. “Quadzilla” is one of the workouts for the CFNE Northeast Championship this upcoming weekend. Short runs, heavy squats.

“Quadzilla”

200m run

4 Front squats (205/140)

200m run

8 Front squats

200m run

12 Front squats

 

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WOD for Wednesday, 8/7/13

Quick strength AMRAP. Look familiar! Thanks to Nick at CrossFit Black Pearl some of us had gone through this WOD before. It fits perfectly with our barbell work bias. Before the WOD, we will continue to work on the first pull of the olympic lifts. Remember that the emphasis on the first pull is to load the hamstrings, get the shins to 90 degrees and shift the weight to your heels.

Barbell Work:

Halting Clean DL

WOD:

AMRAP 10

10 Front squat (135/95)

10 Ring dips

 

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WOD for Friday, 6/28/13

 No gymnastics today, folks. Your best friend is the barbell for this WOD. Seven sets of this complex is the equivalent to one round. Once you finish the first round, add some weight and get after the next one. You’ve got 5 rounds of this stuff so add weight in small increments if you can.

“Bear Complex”

Complete 7 sets of the following movement in sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

For 5 Rounds

 

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Barbell Strength 6.6.13

Ok meatheads tonight we are going to work on our Hang Cleans. Performing Hang Cleans gives us a great chance to master the arm, shoulder, and hand work of the barbell transitioning from hip to front rack. This is an important and often poorly performed segment of any Clean or Shoulder to Overhead exercise.

Objectives:

Create mobility in the scapulae and internal rotation at the shoulder.

Improve front rack mechanics.

Develop speed from the sceond pull to catch position.

Let’s wrap the workout up with a classic Barbell Complex.
3 Hang Clean
2 Front Squat
1 Push Jerk

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WOD for Wednesday, 4/3/13

Skill

Clean complex

4 RFT

500m row

14 Lateral bar burpees

7 Front squats (135#/95#)

 

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Barbell Strength 3.14.13

Barbell Strength Objective – 1. master technique and acquire skill to perform assigned movements. 2. Improve strength through movement.

Movements:

Floor Press

Front Squat

*Warm-Up:

(SMR)= Hips, quads, back and calves

Yoga Push Up/ Spider-Man

Hamstring Floss

Hip Grinder

*Work Out

Floor Press 12 min to find 3RM

Front Squat 1 rep every 30 seconds for 20 mins (add weight every 5 reps)

 

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Barbell Strength 3.4.13

Barbell Strength Objective – 1. master technique and acquire skill to perform assigned movements. 2. Improve strength through movement.

Movements:

Front Squat

Hang Clean

*Warm-Up:

(SMR)= Hips, quads, back and calves

Yoga Push Up/ Spider-Man

Hip Grinder

Heart Break Stretch

*Work Out

Front Squat – 15 minutes to obtain 3RM

Hang Clean – 15 minutes to obtain 3RM

 

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WOD for Tuesday, 1/29/13

Burgener Warm Up

For time:

Start with 50 Double unders

4 Rounds:

5 Power cleans (165/115)

5 Front squats

5 Front rack lunges

End with 50 Double unders

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WOD for Monday, 11/19/12

Military press 3×3

 

2 Rnds tabata:

Front Squats (135/75)

Lateral bar hops

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WOD for Wednesday, Oct 31, 2012

Deadlifts 12-10-8
Reverse stork stance
Burgener warm up
4 RFT
400m run
5 power cleans
5 front squats
5 front lunges (ea)
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