Warm Up:
Squat warm-up:
3 sets:
6 push-ups
8 alternating Cossack squats
10 dumbbell goblet squats
– Increase dumbbell load for the goblet squats each set.
Specific Warm-Up:
4-5 sets:
3 front squats (building)
– Build to 70-80% of 1-rep-max front squat.
– Rest 1:00 between sets.
WOD:
For load:
3-3-3-3-3
Front squat
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
5 sets, each for time:
10 dumbbell deadlifts
10 dumbbell front rack walking lunges
10 dumbbell front squats
– Rest 2:00-3:00 between sets.
– Use two dumbbells and the heaviest loads you have available.
Movement scaling options:
Front squat: Load, range of motion (depth limitation), back squat (front rack limitation)
Cool down:
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch