June 7, 2012
Front squat 3-3-3-3-3 reps
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Compare to 120213.
Evaluate the efficiency of this athlete's double-unders and why it is important.
Albany CrossFit plans for CrossFit For Hope, June 9th - video [wmv] [mov] [HD mov]
"The Turkish Get-Up Series: The Armbar Stretch" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Zack Finer - video [wmv] [mov] [HD mov]
Posted by Pukie at June 7, 2012 5:00 PM
I'm new. I'm now a few weeks into crossfit and I'm loving it. Can someone explain this particular WOD to me?
5 sets 3 reps each set of Front Squats (see FAQ for video of Front Squat if you have no experience with it) warm up well and then go
3-4 minutes rest between each set, since you said you are new you should concentrate more on getting the form down as opposed to going heavy, work up and get a 3 rep max by set 5. Always put your form and technique first.
Ha! Did this one today before I saw what was posted
Do 5 sets if front squats as heavy as you can for 3 reps. Rest 3 minutes between sets.
The athlete shoud keep her legs straight and hips extended as well as her shoulders back. This will help her skill carryover into her other Crossfit movements
For record keeping;
200# last week. PR
I'd think you'd want your hands on the same plane as your torso. Geometrically speaking, your hands are the focus of the circle and putting them out front causes the intersection of your body's plane and the rope to be much higher than it otherwise would have.
John, this is a heavy lifting day. You can find information about the front squat from the Exercises & Demos tab on the homepage. The "3-3-3-3-3" notation means that you will do five sets of three repetitions. You should start your first set with a heavy weight that you can handle, and add weight to the bar between sets. Rest as much as needed in order to make your best attempts. The last few sets will be attempts at a personal record, or at least the most weight you can handle in this particular workout.
(Note: You'll also sometimes see the notation 5*3 used to also refer to five sets of three. In that case, you would keep the weight the same across all the sets. When you see numbers written out with a dash between them, that's when you know to scale the weight up over the course of the workout.)
Oatmeal (#3) got it right. Focus on good vertical jumping mechanics. Tight core, extended hips. Practice makes permanent. If you are constantly practicing "tucking" double unders (you pull your knees foraward and up to gain the extra height), the tendency will be to short your hip extension in movements like the clean or snatch. The jump for the double under should be identical to a good efficient single under. Better technique translates to less effort per jump and less fatigue, which leads to better results across the board.
It may just be my preference, but she should probably be dorsiflexing her feet more.
whats the point of double-unders? sweat-angel or go home
She looks like me doing double unders, which means that she is sucking after 30!
Knees are too high--probably to compensate for a slow rotation of the rope.
Watch Kelly's movement tranfer vid. She should be in triple extension, just like her oly lifts and her hands could be tighter to her body, just like the high hang. If the athlete is performing a high number of reps of DU's with this form she will develop habits. For example, her technique might suffer if she was asked to oly lift after a DU day.
Double unders are a goofy trick. They should be dropped from competition. CERTAINLY we should not allow the ridiculous speed ropes, which only REDUCE the metabolic demands, and thus blunt the stimulus and hence the positive adaptations.
The chick in the photo is doing fine.
P.S. Please explain how double unders are FUNCTIONAL.
Her hands should be lower and more on the side of her hips instead of in front of her. Minimizing arm movement and trying to keep the action mostly in the wrists helps for stringing together many DUs without getting tripped up, but more importantly saving your shoulders for other exercises you might have in a WOD. Also, she shouldn't be bending her knees like that because it is slow and inefficient.
1) hollow body position
2) feet kick out in front
3) hands in closer to body
4) don't jump as high, rotate the rope faster.
#11 Speed and coordination are extremely functional.
I don't have access to a barbell, can I use dumbbells for this WOD?
Her shoulders are very internally rotated and she's jumping with way too much leg bend. It's good that her hands are out in front of her, but she's putting them a tad too far.
The proper positioning for jump rope is an accurate position for many different moves that we do in crossfit (Snatching is the most relevant example).
I don't have access to a barbell, can I use dumbbells instead for the WOD? Also, would that be safe and what should my form look like? HELP PLEASE!!!
To comment #11. When looking at all the areas of fitness that CrossFit looks to develop, respiratory endurance, stamina, strength flexibility, power, speed, COORDINATION, agility, balance and accuracy, DU can be a great tool for the development of ones coordination. As far as compitition, it has proven to be a relatively easy and effective way to demonstrate one aspect of an individuals coordination. I myself hate double unders. I do know though, if I want to develop all areas of my personal fitness, double unders can be a great tool to get there.
As far as the photo of the athlete, she should bring her arms tighter to her body. Also, minimizing shoulder movement and reducing the degree of bend in the knee will make for a much more efficient movement.
dude just find a barbell . use 2 50# dumbells i guess
Great wod demo by my bro Zack Finer!
anyone know any subs for front squats?
Sub for front squats ? Unless you are injured, just do them, and not with your arms crossed in front of you... Do them in the clean rack position. Or do back squats
Form looks pretty good to me...I can do 250 in a row and I use that same technique
Anyone ever seen those bumper plates in the video?
No like front squat. no sleep,
worked in rope between sets. We will have to work on this again.
135-155-175-185-200(Fail on 3rd)
third week of crossfit and LOVING it!
no squat rack, each cleaned from floor
Not gonna lie, after Good Mornings yesterday, these fronts were tough.
Don't over complicate things:
1. She is jumping too high and,
2. her hands are too far out in front.
Done sir done. Barney style baby!
my favourite lift
@ comment #13: John what do you think about kipping for any mvt, and butterfly pull-ups? How about handstand push-ups and walks? Should we drop these too because they are "goofy tricks?"
In terms of metabolic demands, don't worry about it, just go faster.
Front squats are not as strong as the back squat. 4th week into CF. I'm still needing to get the movements down. :(
First time really doing front squats so I wasn't real sure how much to do, hence the extra set. Was surprised with how well I did.
hand too far forward and shoulders hunched forward maybe? I dont know what she is doing wrong but she sure is pretty
Just starting training for a Spartan Beast at the end of September. Anyone have a good hill training idea or technique? Any advice would be awesome.
And I am pumped for front squats, really need to strength my legs and hips for this.
More Tiffany!!! Love Albany videos because Tiffany is in them! woo hoo
Can someone explain the theory of starting around 80% max, then working up to max instead of maxing out on each set?
I have bad form with heavy weight so I dropped back down so I could squat lower.
30 minutes bar muscle up skill practice
8 rounds of 1 rep Max box jump with 40 yd sprint
41" box I think.
I don't think this was a good demo video. Front squats are to build the clean and should be done to full depth (where you'd catch a max effort clean). Form was also sacrificed for weight in this video.
didn't go as heavy since I also wanted to make up Michael from yesterday...
Pr is 290
Is there any reason can't cross the arms (right hand to left shoulder and left to right shoulder) as long as arms stay parallel to the floor? Seems like its more stable and I have a $*@! of a time getting my wrists to bend back as shown in the video.
D/U's are not my forte to coach, but here's what I can see.
They are best done in small bounces off of the forefoot, not jumps involving the ankles, knees and hips. That sucks the life out of you and causes more hang time, which slows things down.
Folding at the waist or piking, creates a squeezed diaphragm, which is problematic when you are breathing hard and need to get air in those lungs.
The hands need to stay close to the sides and in line with the hips. The movement comes from the wrist, not the arm or forearm. The farther out the arms get from the sides and then the more the forearms start doing a ton of work, the shoulders catch on fire and it becomes brutal on the deltoids.
In the pic, the athlete is exhibiting these form faults and although she's getting it done, she's working for it.
I love these workouts. I'm about three weeks in. What would one do to warm up for this WOD. I typically run a mile or so before every workout. Should I do something else?
Speaking of functional movements, why doesn't Crossfit try a walking WOD (for example 4 miles). This would take about an hour and is very functional. For everyday life walking is very functional but is never offered as a WOD.
Many people struggle with wrist flexibility issues in the front racked position. I highly recommend just working on developing the flexibility over changing to the crossed arms. One purpose of the front squat is to develop strength and comfort in the racked position for your clean and jerk. Try doing some handstand holds and other wrist stretching prior.
m/41/6'4"/231 cf since 5/14
as others have stated, the wrist is my weak point. My legs didn't get much of a workout today as mostly I was working to gain stabilization in my torso and responding to the pain in my wrist. I wore wrist wraps for the last two sets...is this an OK practice in the CF world?
Congrats Eric on 275lbs today in the dojo!
Had to do a double take after reading the blurb... looks like she's riding a segway across the CF field!!
Front squat 3-3-3-3-3 reps
3×185 3×205 3×225 3×235 3×245
90kg x 3
95kg x 3
97.5kg x 3
100kg x 2
100kg x 3
135-145-155-165-175...Most difficult part of this exercise for me is the wrist position. I need to work on forearm flexibility to get my elbows higher.
225lb through each round
Followed w/ five rounds of ten clapping pushups w/1 min break in between just to finish myself off.
115-135-145-155-165 all x3
First time ever front squatting, and I felt amazingly comfortable with the movement. Big confidence boost as I was initially a bit nervous.
3x115 3x155 3x195 3x225 2x225
1.) Jumping too high, knees shouldn't be bent as much.
2.) Wrists should be at hips, arms in.
3.) Rope is too long.
4.) Hair should be French braided to allow for shorter rope.
5.) Chest should be straight up, not leaning forward.
Weighted pull-up program, with mas. Singles today.
CFWU x 3
WOD as RX'd
185 - 205 - 225 - 235 - 240 (failed last rep on the 240 set)
2012-06-07: Bad day, 205,235f. Sub 8 rnds 800m/3X185#FS@35:00.
2012-02-13: 230 (137X10)
2011-09-04: 225 (135X15)
2011-01-04: 221 (135X12)
2010-04-28: 214 (135X10)
Walking is functional for sure, but as far as the CrossFit prescription it is lacking the "intensity" part. CrossFit workouts can be expected to produce a level and type of fitness that is transferable to walking; walking is likely to produce a level of fitness that is transferable to more walking.
Most people posting here are less than advanced level strength athletes, yours truly included. A so-called "straight across" series of sets using 95 of your established 3RM 5 times is an excellent workout, but for most it would prove to be too taxing. Hence, the vast majority of posters, indeed the vast majority of CF gym clients, will use an ascending pattern and attempt to achieve a new 3 rep max in set 4 (leaving room for a miss or the unexpected opportunity to go higher than planned) or 5.
Neither is better or worse, and both are an excellent way to gain additional strength as part of a General Physical Preparedness program like CrossFit.
What is the goal of your Front Squats, today and in general? For many/most here the goal of a bigger Front Squat is the ability to transfer that to a bigger clean, clean & jerk, or thruster. None of these exercises or movements can be achieved with arms crossed over a bar racked on your delts/chest. When doing many Front Squats in a WOD I have seen some competitors use the arms crossed technique to rest the wrists, but eventually one needs to acquire the ability to do a front squat using a traditional Weightlifting style.
Hope that helps.
DUs very functional for women with several v-deliveries. They beat the heck out of kegels.... Just sayin...
Mom #80, you totally made me laugh. I've been practicing DUs lately- thought I was beyond those issues (my youngest is now in school). I get to about 20, and then there's potentially a problem. Got to keep working on 'em. Glad to know I might not be alone.
225-250-265-285-315 (ALL SUCCESSFUL)
Finished FS @ 210 lbs. Hard to do without a squat rack. I had to use some multipurpose bench thingy that I own. I could have used more weight. Wrists were killing me though after this one.
Need to work on the grip, balance was way off.
This is the first time I have done these.
The grip was hard on my wrists at first but then by the third set I settled in nicely.
250 was my 1RM just 2 months ago!
1st Xfit WOD. Focused on form.
1st Xfit WOD. Focused on form.
This is my first WOD. Focused more on form than weight.
225, 275, 295, 315, 315(F)
Surprised myself a little as I haven't done front squats in months: 135, 155, 175, 185, 205
Over two months since TKA
WOD-DND: Physical therapy strength work 6/6/12, DOMS in my legs. Have to work out smart
Physical therapy / Proprioception exercises.
2000m fast walking and stadiums at the track
ass to ground depth
Can anyone explain to me why we can't use the crossed arm tenique rather than, in my case, the wrist hurting form. In my old football days we used the crossed arm tenique and as long as the weight is centered and balanced I dont see why one cant use this style. any reasons why its not good or tips to help?
Did this all kinds of wrong. oops!
minimal rest between sets
185, 205, 225, 245, 265.
Could have gone much heavier but this was my first time doing front squats with any kind of weight.
Anyone have any suggestions on how i can stop choking myself out while not crushing my collarbone?? :(
Its hard to find the right spot.........thats what she said
Insanity Max Interval W-up
Dynamic Flex/Foam Roller
Front Squat: 155-175-195-215-225 (2 minutes between sets)
Quad Set (3x through)
Front Plate Raise
Cable Upright Row
Rope Tricep Extension
It's a little sucky.
It's important because in the real world, if you have to run from bears or tigers, good dbl-unders will insure that your friends can't trip you and get a head start. Remember: you don't have to be faster than the bear, only faster than your slowest friend. That's why I like to go hiking with children or the handicapable. And some people say they're not all that useful. ;-)
Re comment #95-I think its all about transferability. The crossed arm hold can't be transferred to any other movement. The "crossfit style" hold is the same as the catch position for the clean and can be transferred into a jerk. Its the same reason that we deadlift with a double overhand grip as much as possible, it can be transferred to a clean.
WOW, a lot of complaining about double unders. How can you argue that coordination and timing are not functional???
95# Overhead Anyhow
Really thought this would be sub-10. Too much letting go of bar, staring at bar.
33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round.
Front squat 45lbs x 5-5 95lbs x 5-5 135lbs 5
155lbs x 3
185lbs x 3
200lbs x 3
215lbs x 3-3
3 minutes rest per set
Foam roll after
25 / M / 5'9" / 139lbs
Damn, I didn't think that last five pounds would make such a difference...
I've done 3x 285 in the past, but didn't have enough gas today. Last time I did this WoD was in January of last year, where I topped at 275.
200, 210, 220, 225, 230
120213 - 185, 200, 210, 215, 220
110904 - 185, 195, 200, 205, 210
110104 - 200, 205, 210, 215, 220
100428 - 185, 195, 200, 205, 210
5 minutes between sets
Male, 24yrs, 207lbs
5 X 3 Front Squats
1000 M Row
8:00 X Trainer
20 K's to E's
25 Push Ups
disappointing as this was the same result I had last time I did this workout 4 months ago
Brock 155 185 205 215(pr) 225f(2)
Matt 255 265 275 280f(2) 280(pr)
Sebastian 135 155 185 195 205(pr)
FRom Panama city
To help with wrist pain, stretch your Forearms prior...seems so obvious but front squats aren't the first exercise we are taught as kids.
well i was a bit apprehensive as I've just re-commenced crossfitting after an extended period of irrational laziness. and I kind of surprised myself. should have started with 185. but better safe than sorry, i.m.o.
threw in some 111# power snatches and power cleans to test my form at the end. warmed up with jump rope and burgener warmup. it feels good to be back!
155 - 185 - 205 - 225 - 245 - 255 - 265
Last one was hard and had wobbly legs on the final rep but i got it done
135 - 185 - 205 - 215 - 225
M / 30 / 194 / 72"
jessi baker f/29
20# PR set today on a set of 3! Cant wait to do a max attempt
vs 65-135 last time
wu 7x usuals, 45# and 95#x5 fs
cd 2x20 35# rev wr curls, 2x8 60# face pull, 250m slow row
elbows on fire
Stopped early, had to get to work.
up to 3@90kg
failed on third rep on 100kg
5 reps on each:
Warm-up sets: 8@135, 6@155, 5@175, 5@195, then Work sets: 3@ 215, 235, 235, 235(f), 235(f)
135, 155, 175, 195x1, 175.
135,155,165,175 failed rep 3,165
135, 185, 225, 275, 295 x 1
205, 225, 225, 225, 235
Form was main concern, getting crease below the knees
Pre-WOD warmup stretch routine listing would be awesome
Love the form critiques, lots of valuable lessons
Practiced the proper form after realising the err of my youth. Will take some practice.
1st time with Strength WOD
135 failed on first 2 sets then got the last one.
New PR today!
All of the obvious inefficiencies removed, the more subtle problems lie in the equipment. Skinnier handles forces the athlete to close the grip tighter which eliminates relaxed wrists. The tension matriculates up the forearms and to the shoulders which is probably why she's holding her hands so high. Ropes that use a 90 degree attachment angle also promotes flawed technique in that it forces the athlete to try and keep the handles locked in at parallel to the ground and make small tight circles with the swivel end of the handle. That again, increases tension in the wrist and compounds the problem. Pretty simple stuff really.
70, 75, 85, 90, 95 kgs
Compare to :
12/02/13 - 62, 67, 72, 77, 82 kgs
My raking position still struggles due my wrists. Any advice?
195 x 2
Good technique on all. Good strength day!
Last time I did this I was out for a month... Stayed conservative.
185, 195, 205, 215, 225
Last time (March 14, 2012):
195, 205, 215, 225, 235
185, 195, 205, 215, 225
Jeff @ home
all sets at 225#
misread and did 5x5
155, 175,190, 200x2, 195x4
worked up to 170
165 was much better form
Been crossfitting for about 1 week. runnign a few days behind so i can see what im getting into.
3 - 95
3 - 115
3 - 135
2 - 165
2 - 165
1st time. I'll do better next time.
3 - 95
3 - 115
3 - 135
2 - 165
2 - 165
1st time. I'll do better next time.
Done in the evening after a 35 min run DU burpee WOD in the morning.
80-90-100-115-120 failed on 2
M/ 38/ 134 lbs/ 5'-6"
I did a slightly different WOD last night:
I did 5 sets of 5 reps of OHS, FS, BS
usually trying to get a little heavier each set. I ma nursing a low back pull and an ankle injury, so I wanted to keep well within myself so that's why I went with 5 reps to avoid too heavy a weight..
My hips were super tight.
slow and steady warm up with the weights.
Burgener Warm up with 40 lbs
45 lbs bar - 10 reps of OHS, then 6 of FS
95 lbs x 10 OHS
115 lbs x 8 OHS
125 lbs x 6 OHS
135 lbs x 5 OHS
140 lbs x 5 OHS
145 lbs x 5 OHS
135 lbs x 5 FS
145 lbs x 5 FS
155 lbs x 5 FS
165 lbs x 5 FS
175 lbs x 5 FS
180 lbs x 5 FS
135 lbs x 5 BS - with a box squat to get used to the different movement - wanted to avoid any new stress on the back before getting a little weight on the bar
165 lbs x 5 BS
175 lbs x 5 BS
185 lbs x 5 BS
195 lbs x 5 BS
205 lbs x 5 BS
Everythign felt good overall.. I was tilting a little on the BS, so although I wanted to go heavier I kept it pretty light.. I wnated to feel a little weight and concentrate on GREAT FORM.
POST WOD: 5 mins. of overall body stretching on foam roller.
6/17: done out of sequence after 6/15 WOD so legs slightly fatigued. Also, thought I started w/ 185 on bar but it was actually 205. So basically worked my 3-rep max each rd. Worked in some abmat & TTB too.
3x205,205,205,205(x2),185(x2, slipped fwd b/c of towel on bar).
CFWU x 3; rushed so put the last rd between Frt Squats to get all three
Quick WU & mobility to get WOD in before afternoon coaching sessions.
200,215,225,235,245-Pretty ugly. Midline collapsed. Knees collapsed at bottom of heavier reps. Used Ipad to video lifts.
Best I've felt on FS. Good job getting hips back, keeping stomach tight & driving through heels.
4/28/10:185,195,210,220,230-1,225-2 - Rounded back on this set.
9/15: 185,195,205,220,225 - 2+1
45# x 10
95# x 7
105# x 5
135# x 3
155# x 3
175# x 3
195# x 3
215# x 3 (pr)
Need to work on front rack mobility before WOD next time.
350 singles - 2:40
WOD for 6/7/12
Front squat 3-3-3-3-3 reps
115-135-155-175(pr)-185(pr)-195(f, almost got 1)
last time max was 155
155, 185, 205, 215, 225(f)
70,80,90,95,97.5k pb (215lbs) 19.08.12
80,90,95,95,95k pb (209lbs) 25.03.12
80k,85k,90,90,92.5k pb (204lbs) 16.10.11
45x5, 135x5 warmup