Front Squats

Stimulus:

Today is a heavy day 5 x 5 front squats. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:

Reduce the loading of the barbell as needed to maintain consistently sound mechanics.

To adjust the complexity of the lift, consider performing a goblet squat with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform unloaded air squats.

Banded warm-up | 3:00

2 sets:

10 monster walk steps, forward

10 monster walk steps, backwards

10 banded sumo stance good mornings

Squat warm-up | 5:00

2-3 sets:

6 push-ups

8 alternating Cossack squats

10 dumbbell goblet squats

– Increase dumbbell load for the goblet squats each set.

TECH | 2:00

Demonstrate: front squats

Specific Warm-up | 13:00

Front squat | 3:00 | Empty Barbell

5 three-position - Pause at a quarter-squat, above parallel, and below parallel to lift the elbows.

5 front squats - Hips back and elbows up to initiate the squat.

5 front squats - Pause in the bottom for :02 to lift the elbows.

Build-up | 10:00

4-5 sets:

3 front squats

– Build to 70-80% of 1-rep-max front squat.

– Rest 1:00 between sets.

BREAK | 2:00

WOD | 25:00 | H:25

Front squat 5-5-5-5-5 reps

• Rest 3:00-minutes between sets

Stretching | 5:00

1 set:

1:00 frog stretch

1:00 seated straddle stretch

1:00 seated butterfly stretch

Enjoy!