Warm Up:
3 sets:
6 “T” push-ups
8 alternating cossack squats
10 DB goblet squats
– Increase load for the squats each set.
Build Up:
4-5 sets:
5 front squats (building)
– Build to 70-80% of 1-rep-max front squat.
– Rest 1:00 between sets.
WOD:
7 sets for load:
5 front squats
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
7 sets for reps:
1:00 DB squats
– Rest 2:00 between sets.
Bodyweight:
AMRAP 7:
Air squats
Movement scaling options:
Front squat: Load, DBs, back rack, box squats
Alternate Workout:
7 sets for load:
1 squat clean
4 front squats
– Complete all 5 reps unbroken.
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves