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
– Build to 70-80% of 1-rep-max front squat.
– Rest 1:00 between sets.
WOD:
3-3-3-3-3 reps for load:
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 available.
Movement scaling options:
Front squat: Load, range of motion, dumbbell front squat, back squat
Cool down:
1 set:
1:00 frog stretch
1:00 seated straddle stretch