(Deload) Tempo Front Squats

Sep 27, 2021 | WOD

CrossFit ATR – CrossFit

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Warm-up

Metcon (No Measure)

1 Round:

400m Run

20 Banded Squats

:15 Hanging L-Hold

5 PVC Passes 10 PVC OHS

10 Empty Barbell Front Squats

Strength

10 Minutes of Front Squat tempo skill development lead by the coach.

Front Squat (2 Tempo Squats Every 1:30 x 10)

Tempo:

4-2-x-0

(4 seconds down-2 second hold – fast rise)

Weights are purposefully light in order to focus on speed and technique.

Percentages based on 1RM Front Squat:

Sets 1+2 – 55%

Sets 3+4 – 60%

Sets 5+6 – 65%

Sets 7+8 – 65-70%

Sets 9+10 – 65-75%

Metcon

Metcon (3 Rounds for reps)

3 Rounds, 4 Minute AMRAP:

21 Wall Balls (20/14lbs) (10/9″)

15/10 Calories (Bike Ski or Row)

9 Box Jump Overs (24/20″)

(Rest 4 Minutes between Rounds)
This is designed to be a sprint with a long rest to recover between each 4 minute AMRAP.

Each Round will be tracked individually.