Tuesday Jul 19

Front Squat and Cardio

Warm Up

General

2 Rounds

1min Row

1min T-Spine Rotations

Activation

2 rounds

4/4 Front foot elevated, front rack split squats*

4 Front rack elbow rotations

* Elevate the front foot with a stack of plates or a lower box. 

Strength

Front Squat

Every 2:30 x 5

Set 1: 5 @77%

Set 2: 4 @ 82%

Set 3: 4 @ 82%

Set 4: 4 @ 80%

Set 5: 4 @ 80%

TC: 15 mins

Score: Weight

Scaling Options

Beginner

5×4 @ RPE 7/10 

Workout

For time

3k Row/Ski or 5k Bike*

*Every 3 minutes perform:

10 Push-ups

10 Box jumps 24/20″

Score: Time

Scaling Options

Fit

2k Row/Ski or 3.5k Bike*

*Every 3 minutes perform:

10 Hand Elevated Push Ups

6 Box Jumps @ moderate or step ups

SC

2.5k Row/Ski or 4k Bike*

*Every 3 minutes perform:

7 Push Ups

10 Box Jumps @24/20″ 

RX+

Box Jump 30/24″

Accessory

Side plank + Knees to elbow

5 x 3/side

Rest as needed between sets 

 

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