CrossFit | 200916
Wednesday

200916

Workout of the Day

57

Front squat 1-1-1-1-1 reps

Then,
1,000-m row for time

Post squat loads and row time to comments.

The Front Squat

4
front squat
Watch

CrossFit Seminar Staff member Spencer Hendel provides tips for performing CrossFit WOD 200916, a 1-rep-max front squat. CrossFit Games athletes will complete this event in block one of the 2020 Reebok CrossFit Games, between 9:00 a.m. and 12 p.m. local time.

Watch1RM Front Squat Tips

CrossFit Seminar Staff member Austin Malleolo provides tips for performing the second part of CrossFit WOD 200916, a 1,000 meter row. CrossFit Games athletes will complete this event in block two of the 2020 Reebok CrossFit Games, between 3:00 p.m. and 6 p.m. local time.

Watch1K Row Tips

Comments on 200916

61 Comments

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Kury Akin
January 29th, 2021 at 1:33 pm
Commented on: 200916

5x3. 75. 77.5. 77.5. 77.5. 77.5kg slow reps. May have done an extra set at 77.5kg.

4:50 @ level 3 (not sure it makes much difference to 4)

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Nate Gordon
December 6th, 2020 at 8:17 pm
Commented on: 200916

235-255-275-290-300


3:59

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Kevin Miller
November 17th, 2020 at 4:34 pm
Commented on: 200916

M47/67”/180

235/245/255/265/270(275f)

1,000m row 3:45.5

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MaKenan Sciandra
November 14th, 2020 at 2:06 pm
Commented on: 200916

125

175

205

225

245

820m run @ 3:54

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Cy Azizi
November 10th, 2020 at 4:35 pm
Commented on: 200916

155,165,175,185,195. 3:38.2

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Jeff Chalfant
October 7th, 2020 at 11:34 pm
Commented on: 200916

235-265m-245-255-265m (PB is 275) might’ve gotten 265 with more food today, but I’m also lighter than when I got 275 by about 10lb. and not on the creatine...


3:26.9 1km. Row at 4/5 damper...PR by 1-3 seconds I believe. Felt pretty good maintaining 1:43-1:46 pace until the last 400m so I pushed harder on the last 35 strokes to get it over with! Not drinking since Friday has me feeling better endurance-wise I think!


182/41/69”

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Giuseppe Petrillo
October 2nd, 2020 at 6:27 am
Commented on: 200916

100-110-120-130-140-150 kgs

3:00 rwx

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Roger Palumbo
October 1st, 2020 at 1:09 pm
Commented on: 200916

M/187cm/94kg


FrontSquat kg: 120 /130 Fail / 130 Fail / 125


1000m Row 3:10,5

(edited)
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Morgan Greene
September 28th, 2020 at 12:41 pm
Commented on: 200916

275-285-295-305-295


3:28

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Cor Oz
September 24th, 2020 at 3:38 pm
Commented on: 200916

Front squat 1-1-1-1-1 reps

Then,

1,000-m row for time


GENERAL WARM-UP


3 rounds for 20-seconds of:

Samson Stretch

Single-unders or jumping jacks

Jumping lunges

Air squats

Jump squats


3 rounds of:

5 legs-only pulls on rower

5 legs plus back pull on rower

10 full strokes on rower

10 alligator rolls


EMOM 5

3-5 squat therapy reps


SPECIFIC WARM-UP


Front squat

Perform all reps with an empty barbell:

20 elbow rotations

10 strict presses

5 front squats with 2 second pause at bottom

5 1 ¼ front squats

5 front squats


175 ✅

195 ✅

225 ✅

235 ✅ pr

240 ✅ pr


Row:

3:29.4

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Ralph Keeley
September 23rd, 2020 at 3:47 am
Commented on: 200916

M/34/6'/175#


245/275/305(5# PR)/285/285

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Warren Diffey
September 22nd, 2020 at 2:54 pm
Commented on: 200916

95, 105, 110, 115 (F), 112.5

Completed 20200922

Didn't push due to lower back instability.

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Mike Scott
September 21st, 2020 at 7:26 pm
Commented on: 200916

185, 205, 225, 245 - skipped last rep to be cautious w/ lower back, plus collarbone

Rode bike for 5:00 for 1.64 miles and 71 cals

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Mike Gutto
September 20th, 2020 at 8:13 pm
Commented on: 200916

143,153,173,178,173 in lbs


sub row for kb swing @35 lbs

3mins 21secs

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Tyler Wood
September 18th, 2020 at 1:22 pm
Commented on: 200916

175-195-215-235-255 all in lbs.

Didn't have a row, all treadmills were taken so I did 1000m on the elliptical: 10:16

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Felix Seraphin
September 18th, 2020 at 3:54 am
Commented on: 200916

185-195-205NG- NG-NG

 

Time:  4:19.6

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Jeffrey Howard
September 17th, 2020 at 11:35 pm
Commented on: 200916

M/24/5'8"/160lb

CrossFit AFK

265lb-175lb-285lb-295lb-300lb(miss)


3:27

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Myles Lance
September 17th, 2020 at 4:22 pm
Commented on: 200916

245-260-270-280-275

3:23

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Alex Pham
September 17th, 2020 at 1:35 pm
Commented on: 200916

Subbed dbs Bulgarian split squats

25# dbs (3 per side) - 30 (3x) - 40 (3x) - 50 (3x) - 50 (5x)

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Chris Meldrum
September 17th, 2020 at 1:12 pm
Commented on: 200916

225

235

245

255

265

270 F


Happy to hit 265 – legs are coming back.  Went mtn. biking with Colin (12yo) afterwards.  8.4 miles – he has really improved; he kept up pretty much the whole way.  Can’t underestimate that dude.


47m/5'10"/180

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Byron Hills
September 17th, 2020 at 2:37 am
Commented on: 200916

Rx

155-165-175-180PR-185PR

1000m row - 3:34.7

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Connor Galloway
September 17th, 2020 at 1:20 am
Commented on: 200916

Connor Rx

95-115-135-155-165

1K row 4:11


Sheri Rx

115-115-115-115-115

1K row 5:03

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Mack John
September 17th, 2020 at 1:05 am
Commented on: 200916

Front squat 1-1-1-1-1 reps

255, 275, 295, 315, 325


Then,

1,000-m row for time

03:25

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Troy Bruun
September 17th, 2020 at 12:50 am
Commented on: 200916

185-205-215-225-225


3:36.7

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Tripp Starling
September 17th, 2020 at 12:43 am
Commented on: 200916

135-145-155-160-145

3:30.8


Jackie

75-75-75-75-75

4:34

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Joe Conradi
September 17th, 2020 at 12:19 am
Commented on: 200916

Subs/scale:

dumbbell front squat 2x70#: 5, 3, 3, 3, 3

100 2x20#DB SDHP (2:47)


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Steve Day
September 16th, 2020 at 11:27 pm
Commented on: 200916

Front squat singles - 185, 195, 205, 215, 225lbs


1,000 m row 3:27.8

Rowed the 1st 400m and last 100m hard. The 500m in between I was just trying to hold on and not stop.

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Matthew Morris
September 16th, 2020 at 11:25 pm
Commented on: 200916

175

185

195

205

215

225 (did extra cause I had more in the tank)


4:08 1000m row

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Brendan Mullan
September 16th, 2020 at 9:19 pm
Commented on: 200916

50, 55, 60, 65, 70 kg

4.28 min 😅👍

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Mike K
September 16th, 2020 at 8:57 pm
Commented on: 200916

need a lot of work on front squats

75lb 5 reps

1 mile run with 20lb weight vest

14:45

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Christian Simpson
September 16th, 2020 at 8:33 pm
Commented on: 200916

165#/185/205pr/225pr/235pr

Row, 3:34.7


Last 1rm was 1/2020: 190...531 has helped quite a bit!

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Matt von L
September 16th, 2020 at 8:25 pm
Commented on: 200916

M/34/6’/220

midline is still BANGED UP from last cycle. Squats suffered.

205/225/255/270(f)/255(f) outta gas


row: 3:34.2 which is a 1 second Pr! I guess that’s worth celebrating?

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Js Smith
September 16th, 2020 at 7:30 pm
Commented on: 200916

Used cross grip & did 3reps:

35#/45/55/65/75

Row 1k 4:46


between the virus and fires, I really miss being outside!


Rest 2 min then retry 1k 4:35

(edited)
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Orlando Garcia Vazquez
September 16th, 2020 at 7:24 pm
Commented on: 200916

Analisis:


Goal: STREGH/ atp phatway

Duration:25 min

Reps: low=1 x RDS load:heavy reps

Volumen: 5 heavy front squats reps total.


Breakdown:

Atp pathway (system anaerobic alactic) is the primary work.

Duration 5 rounds, 5:00 x round

For recovery.

The front squat is a squat whit the bar on the rack position.

Try to find you 1 rm.

The rep scheme is 1-1-1-1-1 single rep.

Your first heavy attemp is your first round.

Add load every rep.


Class 60 min:

Brief: 3 min

Warm up general :6 min

Warm up esp: 10 :min

Rest :2 min

Wod :25 Min

Finisher :8 min

COOLDOWN :6 min


wod details:

https://www.instagram.com/invites/contact/?i=2cxf6v8v6683&utm_content=j09acob

(edited)
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Charlie Pokorny
September 16th, 2020 at 7:03 pm
Commented on: 200916

255-265-275-285-295

Row in 3:27.1

m/52/5'11"/200#

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Az Native
September 16th, 2020 at 6:30 pm
Commented on: 200916

185,205(2),195,195. Subbed run, actually about 750m 3:46. Still easing back from vacation.

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Az Native
September 16th, 2020 at 6:31 pm

Sets were of 3, not 1

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Nir Huna
September 16th, 2020 at 6:02 pm
Commented on: 200916

M/32/201lb/6’1”


Front squat 

1(90kg)

1(95kg)

1(97,5kg)

1(100kg)

1(102,5kg)

Then,

1,000-m row for time: 3:26”

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Jean Popa
September 16th, 2020 at 5:34 pm
Commented on: 200916

in lbs


155-165-170-170-170

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Nicole Deaver
September 16th, 2020 at 5:15 pm
Commented on: 200916

Front squats

95-105-115-125-125


100 single arm banded (black & red) face pulls (50 ea)

3:55

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Von Perrin
September 16th, 2020 at 5:12 pm
Commented on: 200916

Front squat 1.1.1.1.1

185

205

225

245

275


Row 1000m 3:53

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Joseph Moore
September 16th, 2020 at 4:40 pm
Commented on: 200916

65

95

115

115

125


5:56 1000m row

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Michael Arko
September 16th, 2020 at 2:36 pm
Commented on: 200916

H//T Chris S for variation ideas. I did "Technique Scale" 5 sets of 15 reps at:

90-100-110-120-125 lbs


Rested about 4 minutes after each set.

All bars from ground, and each 1st rep was squat clean.


Then subbed 50 calories on elliptical machine (converts to 1250m rowing):

5:12


Boy did I need that Rest Day yesterday! Shame I didn't take it, opting for a 5mi trail run instead. Way fun! But not the best way to prep the quads for 200916.

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Karina Findlay
September 16th, 2020 at 2:31 pm
Commented on: 200916

Rx

95-115-125-135-140# FS

1000m row 4:24

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Charles Meyers
September 16th, 2020 at 2:07 pm
Commented on: 200916

Front squat 1-1-1-1-1 reps

Then,

1,000-m row for time

Post squat loads and row time to 

156.-175-195-212.5-242.5

4:00.4

(edited)
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Daniel Saliga
September 16th, 2020 at 1:14 pm
Commented on: 200916

115-135-155-165-175


3:40.2


PB on both the 1000m and the front squat. ‘Twas a great morning.

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John Clarke
September 16th, 2020 at 1:11 pm
Commented on: 200916

Power Clean + Front Squat


125-125-135-155-155


1 mile run - 5:44

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Randy Crooker
September 16th, 2020 at 1:09 pm
Commented on: 200916

165-170-185(f)-170-170-185

then 1,000m run

4:01

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Claire Fiddian-Green
September 16th, 2020 at 11:53 am
Commented on: 200916

Front Squat 1@ 125#, 135, 145, 150, 155

Row 1,000 meters = 4:06


Warm up: easy 400m row, air squats, 4 min Tabata L-sits on parallettes, front squats from 55# to 115#

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Nate Gardner
September 16th, 2020 at 11:14 am
Commented on: 200916

260, 280, 290, 300, 320 (to the bottom, couldn’t get out of the hole)

3:30.2 on the row.


M, 73”, 230lb, 39y

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QiHui Xing
September 16th, 2020 at 10:45 am
Commented on: 200916

110-115-120-125-130KG.

ROW:3'32''.

https://youtu.be/y7tHPF42t6M

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Mike Andridge
September 16th, 2020 at 10:40 am
Commented on: 200916

rx

170/170/170/170/170(F) not below parallel

Immediately into

1000m row

4:23.8

m/50/175

(edited)
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Shane Azizi
September 16th, 2020 at 9:34 am
Commented on: 200916

185, 205, 225, 245,  260


3:27.7 Rx 

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Stacey Thompkins
September 16th, 2020 at 9:05 am
Commented on: 200916

M/45/6'2"/180#


FS

175-185-195-205-210#

3 mins rest then

1000m row

3:29

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Amedeo Alessio Cerea
September 16th, 2020 at 8:47 am
Commented on: 200916

F. Squat: 75-80-90-95-100KG

1K Row: 3’51”

(edited)
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Reza Dehghanzadehsuraki
September 16th, 2020 at 7:15 am
Commented on: 200916

WOD ANALYSIS


Coaching notes:


Template: This WOD follows “As Heavy As Possible” and “For Time” template respectively. The athletes must perform front squat with as heaviest resistance as possible, so the scoring is based on the heaviest weight used and then they must perform 1000 m run in the shortest time possible, so scoring is based on as fast as possible in this part.


Modality: In fact, this WOD combined two single modality WODs in one. The first combination is heavy weightlifting movement and the second combination is a sprint run from metcon modality.


Purpose: The purpose of the exercise is to improve the strength of the lower body and cardiorespiratory capacity. The amount of resistance should be progressively increased per set to reach the athlete’s 1RM. Athletes can strive to maximize their maximum strength in this exercise. In this part, recovery has not been a limiting factor. After that, they should run with their maximal effort.


Time to perform: This WOD takes about ≈ 21 min. In the first part, athletes must strive to do their best and should rest at least 3minutes between sets. This part takes about 16 min. Furthermore, the 1000 m run takes about less than 5 min.


Running a class: Trainers have ≈ 39 min for set other parts of class.


Physiology (GPP): Strength, cardiorespiratory endurance and speed plays the major role in this exercise.


Physiology (energy pathway): Low repetitions per set will make use of the phosphagen system in first part. Furthermore, the aerobic system is a dominant energy pathway in second part of exercise program.


Anatomy:

Front squat: Gluteus maximus, Quadriceps.

Run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius,Tibialis anterior

_____________________


Running a 60 min class:

Whiteboard ≈ 3 min

General warm up ≈ 5 min

Specific warm-up for squat: ≈ 6 min

Specific warm-up for run: ≈ 4 min

WOD ≈ 21 min

Cool-down ≈ 10 min


Additional time: It remains ≈ 12 minutes that can be divided in specific warm-up or cool-down.


You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

(edited)
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Chris Sinagoga
September 16th, 2020 at 12:19 am
Commented on: 200916

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Front squat - squatting, heavy weight, upright torso

Row - locomotion, monostructural, a distance right at the limits of what we could keep a "fast" pace


WHAT ABOUT THE FORMAT

In general, we are looking at lifting something heavy for a while, then doing some kind of a test. The lifting is first, so they want that to be the priority. But intensity is first today, so rest as needed between squat sets and rest as needed before the row/run.


TECHNIQUE SCALE

Same format, make the squats like 12-20 per set.


CONSISTENCY SCALE

AMRAP in 20 minutes of:

Some kind of middle-distance run

Some number of front squats that makes the last few reps difficult


INTENSITY SCALE

Switch the order.


MY STUFF

I did weighted dips (made up from a few weeks ago) and 185-lb. front squats in between cleaning some stuff


GENERAL FEAR LEVEL: 6

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Eric Love
January 27th, 2019 at 3:40 pm
Commented on: The Front Squat

Wish my squats looked as solid as hobart's

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marcus mcclain
January 27th, 2019 at 4:55 pm

We all do

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David Taylor
January 27th, 2019 at 4:05 am
Commented on: The Front Squat

I really like the recent addition of "points of emphasis" visualization graphics. Nicely done.

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Jeremiah DiPerna
January 31st, 2019 at 10:44 pm

Agreed 👌.

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