Iron Grip CrossFit – CrossFit
Back squats are a terrific overall strength building movement. The overhead squat is a great test of strength coupled with skill. The front squat, however, is where the real money is made for almost any athlete. The broad functionality of a well executed front squat is a game changer for anybody that doesn’t already have proficiency in the movement.
https://www.youtube.com/watch?v=m4ytaCJZpl0
https://www.youtube.com/watch?v=0z_uKXkm_YA
Warm-up
A: Warm-up (No Measure)
2 Rounds
10 meter Spiderman crawl
10 meter Crab walk
20 meter Butt kickers
20 meter High knees
5 Muscle ups
-THEN-
4 Rounds:
50 meter Sprint
walk back
B: Warm-up (No Measure)
Work up to 1 rep @ 90% 1RM front squat
Weightlifting
Front Squat (2-2-2-2-2-2-2-2-2-2)
All sets done @ 85% 1RM