Skill Work:
3-4 sets:
4-8 front squats
– Build to 50-60% of 1-rep-max front squat.
– Rest 1:00-2:00 between sets.
WOD:
For load:
8-8-8-8-8
Front squat
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
5 rounds for reps of:
:45 walking lunges
:45 double-dumbbell front squats
– Rest 3:00 between sets.
Movement scaling options:
Front squat: Load, range of motion to a box, back squat (front-rack limitation)
Cool down / Post-Workout Skill Work:
2 sets:
1:00 foam roll IT quad/side
1:00 lacrosse ball roll/foot