Warm Up:
1 set:
:40 plate hops
:40 spiderman hold (:20 per side)
:40 air squats
1 set:
:40 plate hops
:40 spiderman reach and turn (:20 per side)
:40 counter-balance squats
1 set:
:40 plate hops
5 counter-balance squat hold (:10 hold per squat)
Specific Warm-Up:
4-5 sets:
1-5 front squats
WOD:
For load:
3 sets:
Every 3:00
1 front squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home WOD:
Equipment:
For reps:
3 sets:
Every 3:00
1:00 weighted single-leg squats
3 sets:
Every 2:00
:45 DB front squats
3 sets:
Every 1:00
:30 DB goblet squat
Bodyweight:
For reps:
3 sets:
Every 3:00
1:00 single-leg squats
3 sets:
Every 2:00
:45 air squats
3 sets:
Every 1:00
:30 jumping squats
Movement scaling options:
Front squat: Back squat, DB squat, Front-rack lunge.
Post-Workout Skill Work:
1 set:
400-m front rack walk (65/95 lb)