Friday November 7th, 2014 Workout of the Day
By Coach B Rendo
Friday we come to the front squat. Having low bar back squats in our current cycle it is important to include front squats as well. Low bar back squats have a tremendous focus on the posterior chain including, of course, spinal erectors. To help compensate for this we have front squats as well which focus on the anterior portion of the frontal plane.
The prime movers are the quadriceps and requires a tremendous amount of core stability. As well as balancing out all the posterior chain work we do in Crossfit, the front squat has an obvious connection to making gains on cleans. If a big clean is what you are looking for, hit the front squats hard this cycle and maybe you will come out looking like Mr. Farris.
Notes:
- Don’t forget Friendsgiving this Sunday November 9th
- Game night on the west side will be on November 15th
- West side book club meeting November 20th
11.7.14
Warm Up:
3rds NFT:
15 Goblet Squats
15 Sit Ups
15 Ring Rows
Strength:
A1. Front Squat
4 x 4 @ 80%
A2. Weight Shoulder External Rotation
10-12 reps/arm
Conditioning:
FT:
15-12-9-6-3
Deadlift
Burpee
2014 11 06
Front squat @ 80% 4×4 – 170#
Metcon – deadlift @ 225# – 5:33
Strength: First set @ 115# but falling forward so finished last 3 sets @ 105#
Conditioning: 5:33 @ 115#
BRETT WE’RE TWINSIES!!!!! Except you lifted 110# more than me. NBD.
Nice werk!!
fun morning;
Str 80% 4 X 215;
Metcon – 185# and 5:45 ish; should have gone for 225# – speedy burpees are the key;
Front squats at 125!
Conditions at 100 with 6 minute time finish. Great workout.
FS 4×4 @145
Metcon 4:02 @120
I was feeling cautious but should’ve done 125!
My front squat was 125 # and metcon time was 6 minutes at 100lbs!
Strength: 125# @80% and metcon 6 minutes at 100#