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Front Squat 1-1-1-1-1-1-1-1-1-1

Front Squat 1-1-1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

=============== Scaling this WOD Athletes with less experience should consider adding reps, or simply practicing the movement for a set amount of time to develop technique. Experienced athletes should attempt to increase load every set or choose a challenging load and maintain it across all sets. Focus on excellent technique on every rep. Watch The Front Squat from the CrossFit Journal prior to starting the workout. Scaling options are presented in order of decreasing difficulty.

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1. Snatch Balance + OHS

Lifting: Snatch Balances and Overhead Squats

Snatch Balance 2-2-2-1-1-1, using heaviest weight per set Overhead Squat 1-1-1-1-1-1, using heaviest weight per set

Snatch Balance + OHS (2+1) x 3 @ 77%, (1+1) x 3 @80% of best snatch or snatch balance. Depending on whichever one is higher.

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2. Snatch Pull + Power Snatch + Snatch

Lifting: Snatch Pulls, Power Snatches and Snatches

Snatch Pull 1-1-1-1-1, using heaviest weight per set Power Snatch 2-2-1-1-1, using heaviest weight per set Snatch 1-1-1-1-1, using heaviest weight per set

Snatch Pull+Power Snatch+ Snatch: (1+2+1) x 2, (1+1+1) x 5. Move up in weight each set but keep your movement snappy and fast!

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3. Pause Front Squat + Front Squat

Lifting: Pause Front Squats and Front Squats

Pause Front Squat 2-2-2-2-2, using heaviest weight per set Front Squat 1-1-1-1-1, using heaviest weight per set

Pause Front Squat+Front Squat: 5x(2+1). Pause for 3 seconds. Work up in weight each set. But make sure to uphold the pause in the bottom! Make sure to stay tight and active when you’re in the bottom of the squat. Pause does not mean relax!

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4. Hollow Holds, Weighted Hip Extensions & Sled Sprints

3 RFT: Hollow Holds, Jack Knives, Weighted Hip Extensions and Sled Pushes

3 rounds for time of: Hollow Hold, 30 secs 20 Jack Knives 15 Weighted Hip Extensions, pick load 3 Sled Pushes, pick load

3 Sets: Hollow Holds or Tuck Holds x 30 sec.. straight into 20 jack knives or v- ups. Weighted hip extensions x 10-15 with 3 sec hold at top to squeeze glutes. Put barbell on back in high rack position and keep grip close to engage upper back. If you have a sled or prowler, do some heavy sprints! 3 sprints. If you don’t have a sled or prowler, do 4 sets of 30 sec sprints on air assault bike or rower. Rest 90 seconds in between each sprint.

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4 RFT: Rope Climbs and Burpees

4 rounds for time of: 2 Rope Climbs, 15 ft 15 Burpees

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Intermediate:

Front Squat 1-1-1-1-1-1-1

Front Squat 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

=============== Before beginning this workout, establish a goal weight and work backward in 5-10-lb. increments to establish a starting point. If your technique is still unrefined, consider using the beginner option, or choose a weight that allows you to complete all 7 sets with technical proficiency.

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Beginner:

Front Squat 3-3-3-3-3

Front Squat 3-3-3-3-3 Rest as needed between sets.

=============== The repetitions have been increased to focus on the mechanics of the front squat. Warm up with a PVC and lighter loads for at least 15 minutes. The first set should feel challenging, but should be performed with consistent technique.

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