Front Squat
Max Repetitions of Front Squats @ 80%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/12/24)
"Switching Gears"
[TEAMS OF 2]:
On the Minute x 14 [7 Rounds]:
Minute 1: 20 Wallballs (20/14)
Minute 2: Max Bike Erg Calories
* Partners Start On Separate Stations
* Score Total Bike Calories
* Subtract Uncompleted Wallball Reps From Final Calories
On the Minute x 15 [5 Rounds]:
Minute 1: Wallballs, @wallball(20/14) to 10/9 ft
Minute 2: Bike Erg Calories
Minute 3: Handstand Walk For Distance (1 rep = 10ft)
* Score Total Reps
In part 1 we’re back with our second time through Front Squats. Athletes should be targeting 6-12 reps at #10 heavier than the load they used the first time we performed front squats during this cycle. If athletes didn’t complete front squats the first time, they’ll target 80%. In part 2, Wallballs and bike erg have an opportunity today to be a great challenge for us to learn how we work best once we're under fatigue and volume. Big leg volume with a spiked heart rate and breathing means we should approach this one with a plan already in mind that we can alter on the fly once we're in the thick of it today.
Total reps accumulated across all rounds.
Wallballs | 20+ reps when we are fresh. Goal should be 15+ reps per round.
Elbows High
The teaching focus for today’s workout is to maintain high elbows throughout the front squats. By doing so, athletes will improve the efficiency and safety of their movement. High elbows will serve to keep the torso upright and the bar over the frontal plane.
Wallball
Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
30 Air Squats
Bike Erg
Sub Row/Ski/Assault/Echo/Air Run
INDY VERSION
On the Minute x 14 [7 Rounds]:
Minute 1: Wallballs
Minute 2: Bike Erg Calories
Score Total Reps
Whiteboard Brief
General Flow
Partner general warm up
P1: Bike
P2: 0:20 Plate squat hold + 0:20 “drive the bus” with plate
P1: bike
P2: 0:20 Plate Ground to overhead + Plate squat (hold on chest)
P1: bike
P2: 0:20 Plate squat (hold out with arms parallel)
Wallball | tell, show, do, check
Look for chest up
Front Squat | tell, show, do, check
Shoulder-width stance
Hands just outside shoulders
Loose fingertip grip on the bar
Elbows high (upper arm parallel to the ground)
Midline is braced
Focus on high elbows in set up and hold
Focus on high elbows throughout the rep and in the bottom position
Focus on elbows high throughout the rep
Focus on hips initiating the squat
Focus on weight in the heels
Practice Round
Break
Workout adjustments if needed
Look For
Torso positioning. Encourage athletes to keep their chest lifted and elevated throughout the rep. Focus on proper timing. Cue the athlete to stand up all the way before throwing the ball overhead.
Look for pacing. If athletes are significantly off the target distance, encourage modifying the distance.
On the Minute x 14 [7 Rounds]:
Minute 1: DB Thrusters
Minute 2: Alternating Lunges
Score Total Reps
“There will never be better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.
We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.
5 Rounds
10 Strict Chin-ups
100’ Farmers Carry
