“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut
Front Squat 1×3
FRONT SQUAT
Athletes will have 15 minutes to build to a heavy set of 3 front squat
Over the course of the 15 minutes, we can aim for 7-10 sets
* 7 Sets:* 1 Every ~2:00
10 Sets: 1 Every ~1:30
MODS:
squat therapy
KB or DB goblet squat
Complete as many rounds as possible in 15 mins of:
60 Double Unders
30/21 Row or Bike Calories
15 Front Squats, 155/105 lbs
GENERAL
The front squat is a major focus in this two part workout
We’ll build to a heavy 3 from the racks in our strength portion and take the bar from the floor during “Geico”
Over the 15 minutes in the metcon, we’re looking to complete around 3 rounds (1 Round Every 5-ish Minutes)
FRONT SQUAT
Going a little heavier on the Front Squat during “Geico”
This should be a weight that you can complete in 2-3 sets during the workout
DOUBLE UNDERS
Choose a Double Under variation that you can complete the 60 reps in 1-2 sets when fresh
Mods:
Reduce Reps
90 Single Unders
1 Minute of Double Under Practice
BIKE/ROW
If unable to Assault Bike/Row, complete one of the following:
Equal Calories on Any Bike
400 Meter Run
If short on bikes, stagger heats by 3 minutes
STRATEGY
FRONT SQUAT
This workout will likely center around the heavier barbell
Let’s aim to complete these in 1-3 sets, choosing a break-up strategy that you see yourself holding for at least 3 rounds
1 Set: 15
2 Sets: 8-7 or 9-6
**3 Sets: **5-5-5 or 6-5-4
DOUBLE UNDERS
Double Unders can be tough coming off the front squats
When you get off the bar to start the next round, just think about getting a set done, no matter how small
This small set will help you feel like you’ve made good progress, because you found a way to keep moving forward
1-3 sets will likely be the sweet spot
**1 Set: **60
2 Sets: 30-30 or 40-20
3 Sets: 20-20-20 or 30-20-10
BIKE/ROW
Hold a moderate pace that allows to attack the 15 barbell reps
Go a little slower on the bike if that means going bigger on the barbell
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