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.
https://www.youtube.com/watch?v=xPSJ2v9AngM
Warm-up
Warm-up (No Measure)
3 Rounds
10 Ring rows
10 Hollow rocks
10 PVC Overhead walking lunges
Skill
Work up to 80% 1RM front squat for the first set of 5 reps
Weightlifting
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