Warm Up:
3 sets:
6 push-ups
8 alternating Cossack squats
10 DB goblet squats
– Increase DB load for the goblet squats each set.
Specific Warm-Up:
4-5 sets:
5 front squats (building)
– Build to 70-80% of 1-rep-max front squat.
– Rest 1:00 between sets.
WOD:
5 sets for load:
5 front squats
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
5 x AMRAP 1:
12 farmers carry DB step-back lunges (35/50 lb)
Max DB front squats
– Rest 3:00 between AMRAPs.
– Use two DBs.
Movement scaling options:
Front squat: Load, DBs, back rack, box squats, safety bar
Post-Workout Skill Work:
On a 3:00 clock for reps:
1:00 weighted sit-ups (20/30 lb)
1:00 V-ups
1:00 sit-ups
– No rest between movements.
– Use a DB held at the shoulders for the weighted sit-ups.