Front Squat


Increase weight ea set

Video courtesy of CrossFit HQ.  Our final time hitting Front Squat prior to our 5X5 re-test.

This week is meant to test muscular endurance.  Still make jumps each set.


EMOM 16:

Min 1 – 8 Thrusters (115/80)

Min 2 – 10 D-ball Ground to over shoulder* (50/35)

Video courtesy of Dave Levey.

Either version shown works fine.  Goal is to not lift the d-ball with stiff legs, and make sure you use a violent hip extension to get the ball up and over the shoulder.


Scaling Options:

Bar weight -> as needed (should be a weight you can do 15+ reps unbroken if you were fresh)


D-Ball weight -> as needed


Cool Down:

Tricep mash – 1 min per side


 Pigeon pose – 2 min per side

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