Workout of the Day
Front Squat/Back Squat: 4X7/13 @ 94% (of load used on Oct. 24th 2013) – rest 90 sec.
(Read the above like this: 4 sets of 7 front squats then 13 back squats, going from one to the other. When all 20 reps are completed rest for 90 seconds. Use 94% of the weight you used for this workout last week. Take the calculator and multiply the weight you used by 94 and you’ll come up with the answer. If you didn’t do this workout last week then use 65% of your front squat 1 rep max.
Try this view:
Set#1= 7 front squats, 13 back squats, rest 90 seconds
Set#2=7 front squats, 13 back squats, rest 90 seconds
Set#3=7 front squats, 13 back squats, rest 90 seconds
Set#4=7 front squats, 13 back squats, rest
If these instructions are not clear by now, raise your hand, we’ll come over and help you.
Not so fast….you still have the conditioning part of the workout……..
9-7-5 reps for time of:
Snatches (135/95 lbs)
Post your scores to the Whiteboard.
Scaling: Scale number of reps of muscle-ups or substitute with pull-ups and ring dips. Scale weight as appropriate.
Front Squat This article is by Mike Robertson of Robertson Training Systems. It is the most comprehensive article on the Front Squat that one can find. It includes details pertaining to the execution of the front squat, common issues associated with the front squat and correcting the problems often seen with the front squat. Long, but worth your time.–George
A Call To Action for CrossFitters: The Prioritization Of Gymnastics Movements and Standards “Maybe it’s because high-level CrossFit is all about moving weights? Wait, 50% of the events at the 2013 CrossFit Games had some type of gymnastic element. Or how about this gold nugget from Jacob Tyspkin of CrossFit Monterey and the Monterey Bay Barbell Club: “Gymnastics is of particular importance for females. In the 2012 CrossFit Games, six of the top ten girls, and all of the top three, had a gymnastics background.”1——-Charles Bennington for Breaking Muscle