First heavy, then heavier

Iron Grip CrossFit – CrossFit

The front squat is our most common squat variation. We use it in cleans, thrusters, wallballs and can perform it with several implements besides a barbell. Though it can never replace the back squat for developing sheer strength of hip extension, the technique demands of the front squat ultimately carry over to a greater number of other functional movements. Do this move well, and you will be well equipped to handle most squatting tasks that appear in the world outside the gym.


Warm-up (No Measure)

3 Rounds

10 Ring rows

10 Hollow rocks

10 PVC Overhead walking lunges


Work up to 80% 1RM front squat for the first set of 5 reps


Front Squat (5-1-5-1-5-1-5)

Try to find a max load for 1 rep

Front Squat (5-1-5-1-5-1-5)

Try to find a max load for 5 reps