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.