Front Squat + KB Work

Jan 13, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

1:00 Foam Roll Thoracic Spine

2 Rounds of:

10 Banded Ext Rot Low /side

15 DB Upright Rows

10 Banded Goblet Squat

0:30 PVC Front Rack Mob /side

Coach Guided Front Rack + Front Squat Warm-up

Strength

Front Squat (3 reps every 2:00 x 7 sets)

Increasing weight throughout

The goal is to reach 85-95% by set 7

Metcon

Metcon (Time)

4 Rounds of:

3 KB Snatches (right hand)

5 KB Front Rack Squats (right hand)

3 KB Snatches (left hand)

5 KB Front Rack Squat (left hand)

400m Run
Rx: 44/26

Rx+: 53/35

Mobility

Metcon (No Measure)

1 min Calf Stretch / side

1 min Hamstring Stretch / side

1 min Middle Split

1 min Couch Stretch / side