Every minute on the minute for 12 minutes, complete:
3 front squats
Score is total load lifted.
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Stimulus and Strategy:
Today’s workout is an opportunity to lift a heavy load relative to your capacity. Athletes who know their best front squat should aim to start this workout at about 60%, then increase the loading across as many sets as possible. Advanced athletes should consider sticking with a challenging weight and holding across all 12 sets. Newer athletes should focus on developing consistently sound mechanics before adding weight. After completing the 3 reps, rack the barbell and rest with the remaining time.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the front squat, consider adjusting your grip on the barbell. You could try resting the barbell on the shoulders and placing your hands on opposite shoulders, or using straps to eliminate the difficulty of the rack position. Another option is to use a pair of dumbbells.
In case of injury or limitation, consider performing a back squat or a dumbbell goblet squat.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
In the front squat, find a target to drive your elbows toward as you are completing your reps. This target should be above your neutral gaze and challenge you to keep your triceps parallel to the ground.
Resources:
The Front Squat
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