CrossFit Evergreen – CrossFit

Front Squat (Take 12:00 to Establish
3RM Front Squat)

Extra Instructions / Points of Performance

During front squats, emphasize maintaining tension and a solid bracing position.

Keep driving your elbows upward on the bar as you descend into the squat position. Remember to push your hips back and down while keeping tension through your core throughout the entire movement.

If you’re having trouble with front rack positioning, consider using a safety squat bar for today’s workout.

Alternatively, you can switch to a back squat if needed.

* Suggested Loading

3 Reps @ 70%

3 Reps @ 75%

3 Reps @ 80%

3 Reps @ 85%

3RM

Goal 3RM 90-95% of 1RM Front Squat

Chutes & Ladders (Time)

For Time

400m Run

—

9-15-21

Front Squats

*5 Wall Walks

—

400m Run

Load: MRx 95/65, Rx 135/95, Rx+ 185/125

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 8:00-13:00

Time Cap: 15:00

Primary Objective: Complete the Front Squats in 2 sets or less on each round

Secondary Objective: Complete each set of Wall Walks in under 1:00

Stimulus: Leg Stamina and Midline Conditioning

RPE: 8/10

Notes: We are looking for each run to be done at a challenging clip here with the goal of starting with a strong run, but leaving enough in the tank to go right into the Front Squats. We will look to go unbroken on the set of 9 and then work into the Wall Walks with the goal of completing those in under 1:00 before coming back around to the 15 Front Squats. Here, we may need to slow the pace down a bit and break the Front Squats into 9-6, before hitting the Wall Walks again and then finally coming back to the set of 21 with the goal of hitting 12-9 before finishing off the final set of Wall Walks and making your way out to the run for a fast finish to the workout.

Travel/Hotel/Limited Equipment (No Measure)

Dual Dumbbell Front Squat @ 60/45lb, 27.5/20kg

Accessory Work (No Measure)

5 Sets, For Quality

6/6 Bulgarian Split Squat (Farmers Loaded) 20×1 Tempo

:20-:30 second Handstand Hold (Freestanding or Wall Supported)

Recovery (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose