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Mastering how to carry out an effective front rack position leads to the next movement: the front squat. Generally learned early on in the world of weightlifting, perfecting the front squat leads to not only an improved clean and jerk and higher squat numbers, but also to improved all-over body awareness and efficiency when performing crossfit workouts. While achieving the mobility necessary to front squatting can be tough, be sure to stay tuned later in the week when we share tips on stretching for squatting!

Workout 2.15.16


A: Power Clean; 5 x 2-3; rest 2-3 min


A: Goblet Squat @3011; Build up to an 8rm

B: FLR; Max Hold

C1: Ring Row; 3 x 10-12; rest 30 sec

C2: Single Arm DB Bench w/ Hip Bridge @3011; 3 x 10-12 per arm; rest 10 sec; rest 30 sec

C3: Hollow Hold; 3 x 30-45 sec; rest 30 sec


AMRAP in 3 Min

5 Deadlift, 7 HSPU, 9 Box Jump, 30 Double-Unders

rest 2 min x 4

A: 225/153; 24″/20″

B: 185/133; 20/16 C: 135/93; 16/12

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