Iron Grip CrossFit – CrossFit
The front squat is a challenging iteration of the squat. It demands tremendous flexibility and stability in the shoulders, hips and ankles, not to mention the midline stabilization component. Let’s look at some ways to improve these shall we?
https://www.youtube.com/watch?v=xE4N6G4xJHU
https://www.youtube.com/watch?v=icNOo-o7fZQ
https://www.youtube.com/watch?v=98WdBPPohPM
Warm-up
Warm-up (No Measure)
3 Rounds
10 Jump Lunges
20 meter Crab walk
Rd 1: KB/roller smash
Rd 2: Tricep band pull back
Rd 3: Knees out squat
Skill
Front rack position mobility
Test/Restest
Metcon
Metcon (Time)
For time:
12-9-6-3
Front squat @ 155/105#
Every round run 200 meters
Rx+ = 185/125