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WORKOUT OF THE DAY

100831 Tuesday Front Squat 5×5

By jerryNo comments yet

Suggested Mobility Warmup or Cooldown WOD

100831 Tuesday : Find a 5rep session max in the Front Squat. I suggest you only take 5-6 sets to do so.

I normally do not program 5reps in the front squat as it is often very difficult to maintain the rack position with heavy load at 5 reps. Please add to comments your thoughts/experience as well results.

“After Party” 40 Jump squats (HTFU add load), 10 Situps, 30 JSq, 20 Situp, 20 Jsq, 30 Situp, 10 JSq, 40 Situp

“Alternate WOD” 50 Situp, 10 Jump Squat, 400m run, 40sit, 20 Jsq, 400m run, 30sit, 30 Jsq 400m run, 20sit, 40 Jsq, 400m run, 10sit, 50 Jsq, 400m run

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No Comments to "100831 Tuesday Front Squat 5×5"

  • Sean Mulcahy says:

    August 31, 2010 at 7:23 am - Reply

    235×5
    A.P. 5:18 (no load)

  • Fred says:

    August 31, 2010 at 7:47 am - Reply

    145#X5 165 X 3 Bummer. AP 8:50 35#

  • Adrienne Hoar says:

    August 31, 2010 at 8:21 am - Reply

    110 x 5
    115 x 3 (bummer)

    Didn’t time A.P. but it was about a minute after Sean M.. no load.

  • Sean C says:

    August 31, 2010 at 8:40 am - Reply

    165 x5. Matched my PR.
    I’ve already forgot the time on the AP, but I was gassed, so it did it’s job.

  • Harold Doran says:

    August 31, 2010 at 8:54 am - Reply

    195 x 5. Then, did:

    Reverse Hyper sets of:

    5-5-5-10-10

    Then, did Gar loop

  • Koz says:

    August 31, 2010 at 8:55 am - Reply

    205×5 (215×3)
    AP: 9:47 with 53#KB Jump Squats

  • Dayna Lewnes Blumel says:

    August 31, 2010 at 8:59 am - Reply

    100 lbs x 5

    After party @10 min…clock blocker :)

  • Hazen Marshall says:

    August 31, 2010 at 9:10 am - Reply

    185# x 5

    After party 11:55 with 30# of dumbbells and GHD situps.

  • Grace Chung says:

    August 31, 2010 at 9:24 am - Reply

    140 x 5

    After party w/26# kb and GHDs

  • Laura Rodman Novotny says:

    August 31, 2010 at 10:00 am - Reply

    135 x 5
    After party w/26# kb and GHDs (except for the final 40, ended up on the abmat)

    Felt pretty crummy — 2 weeks out of the box + 1 nasty cold.

  • Mike Hart says:

    August 31, 2010 at 10:11 am - Reply

    215 x 5

    Core/rack position “felt” good. I have to focus on keeping elbows UP as I rise. Depth felt a little high but I was told I was deep enough.

    After Party – completed but no clue what my time was.

  • Jerry Hill says:

    August 31, 2010 at 10:45 am - Reply

    Front Sq 235×5
    Best ive felt in a long while!

  • Danya Armstrong says:

    August 31, 2010 at 10:52 am - Reply

    5 mile run around the Alster here in Hamburg… 45min… not bad… haven’t been able to get on a decent sleep pattern out here and it’s killin me…

  • Mark Davis says:

    August 31, 2010 at 1:53 pm - Reply

    195 x 5.

    205 x4. That was tough.

    Then, worked on muscle up progression. Felt a pull behind my shoulder. Not good. Ice, ice baby. And cross my damn fingers.

  • Melissa Lopes says:

    August 31, 2010 at 3:57 pm - Reply

    130, 140×2 accidentally jumped from 120 to 140 and big fail!
    AP with weighted lunges and GHD: 9:31
    30 MU’s for time 11:35

  • Laurie Wasko says:

    August 31, 2010 at 4:46 pm - Reply

    120 x 5 (PR)
    After Party:
    9:40 w/ 20# DB and GHDs

  • Kara Cunningham says:

    August 31, 2010 at 7:32 pm - Reply

    85# x 5
    AP 9:00 ish??

  • Judy Skilling says:

    August 31, 2010 at 8:25 pm - Reply

    Back Squat-140 lbs. x 5; After Party-9:33 minutes.

  • Adam D. Houston says:

    August 31, 2010 at 9:51 pm - Reply

    185# x 5, 225# x 1.
    60#s less then when we did this last August, but given I did Fran on Saturday I’ll take it, for now.

  • Kevin Drury says:

    September 1, 2010 at 6:45 am - Reply

    155, then 175 x 4. Looked back at my log and saw that 175 is my recorded 1RM on the front squat!

  • CrossFit Old Town Fitness Blog: CrossFit WODs & Fitness Info for Alexandria VA says:

    September 19, 2010 at 12:05 pm - Reply

    [...] 100920 Monday: STRENGTH WOD take no more then 6 sets including warmups to find your 3 rep max in the front squat (should take less then 20 minutes). We hit a 5RM three weeks ago [...]

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