Iron Grip CrossFit – CrossFit
The heavy front squat. It’s not you legs that give out. It’s your midline, your core. This makes the heavy front squat (or ANY heavy squat variant) one of the best exercises you can do to improve your “core” strength.
Front squat
https://m.youtube.com/watch?v=m4ytaCJZpl0&feature=youtu.be
Double under
https://m.youtube.com/watch?v=-tF3hUsPZAI&feature=youtu.be
Warm-up
Warm-up (No Measure)
2 Rounds
3 DB manmakers
3 Muscle ups
20 second Couch stretch
Skill
Double (or, triple?) under practice
Metcon
Metcon (Time)
For time:
1 Front squat @ 80% 1RM
100 Double unders
2 Front squats
75 Double unders
3 Front squat
50 Double unders
3 Front squats
75 Double unders
2 Front squats
100 Double unders
1 Front squat
Scaling:
150-115-75 single unders
Core: Metcon (Time)
For time:
100 Hollow rocks
EMOM:
10 situps
10 minute time cap