Soundgarden

CrossFit Hakkapeliitta – CrossFit

Rx: Front Squat (2-2-2-2-2 )

Use 4 count lower

Fit: Front Squat (4-4-4-4-4)

Use 4 count lower

Metcon (Time)

Rx

21-15-9

Front Squat (95/65lbs)

10-7-5

Over/Unders

FITNESS

15-12-9

Front Squat

7-6-5

Over/Unders

Workout Brief

Heavy front squat day with a slight twist. Today we want you to focus on slowing down the descent to help you work on strength through that part of the movement. This is a hard task and takes a lot from the neuromuscular system, which is why we kept the sets low.

Using a 4 count lower (.5 sec) is more taxing than a normal front squat so you will likely have a lower weight than your two rep max. Use the eccentric portion to work on your form and stability.

Fitness athletes use a moderate load for 4 reps.

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