Front Squat Thursday

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 1 (No Measure)

3 min Jump Rope

Knee Pulls

Ankle Grabs

High Knees

Butt Kicks

Lunge and Twist

Forward Skips

Backward Skips

Carioca

Front Squat Warm Up (No Measure)

Thoracic/Lumbar Ext

Pigeon Pose 1 min/side

Front Rack/External Rotation – 1 min/side

10 Front Squats Empty Barbel

1 x 5 Front squats @ ~50% of Max

1 x 3 Front Squats @ ~60% of Max

Go to working weight

Strength

Front Squat (5 x 2 @ 85% including bands)

Front Squat (3 x 1 @ 90% including bands)

OTC 1:30

#1

Red

30LB

#2

Blue

50LB

#3

Green

65LB

#4

Black

100LB

Metcon

Metcon (Time)

30 Clusters for Time (5-7 min cap)

135/95 lbs

Gymnastics

Ring Dips (EMOM 10, ME strict ring dips)