CrossFit | 210311
Thursday

210311

Workout of the Day

68

Front squat 5-5-3-3-3-1-1-1-1 reps

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Compare to 200128.


Scaling:
Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.

Beginner Option:
Front squat 5-5-5-3-3-3-3-3 reps

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Comments on 210311

69 Comments

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Clint Michael
May 19th, 2021 at 2:29 pm
Commented on: 210311

135, 155, 175, 185, 195, 205, 225, 235, 240

Could've went heavier on the 1 reppers

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Márcio Jales Costa
May 8th, 2021 at 8:47 pm
Commented on: 210311

Rep scheme:


5 (165 lb)

5 (185 lb)

3 - 3 - 3 (2' descending, 2' pause at the bottom, 185 lb)

1 - 1 - 1 (4' descending, 2' pause at the bottom, 185 lb)

1 (4' descending, 2' pause at the bottom, 195 lb)


2'40'' between each set

(edited)
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Jeff Chalfant
April 1st, 2021 at 11:19 pm
Commented on: 210311

Not even close to a PR today and my core feels fatigued from the quadruplet on Tuesday. Go figure. Also 16lbs. lighter now and not on creatine.


185-190-215-200-205-225-225-235-255miss


Did an easy 20 minute SLiPs warmup with:

-20-30 second back scales

-5 each side 30” box pike stretch + lift

-handstand lower/press up practice

-5-10 each bottom of pistol lifts/switches

-12-15 second side plank with glute focus

-20-30 seconds per side deep Samson ankle


After the general warmup I followed Bryan rosens warmup from compare to WOD with the exception of the mono structural and mobility components, and only 3 sets of build up: (5x115, 5x145, 3x170)


41/69”/177

(edited)
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Matteo Maffizzoli
March 19th, 2021 at 8:50 am
Commented on: 210311

100-100-105-105-105-110-115-120-125(pr) kg

2’30” rest btw

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Matteo Maffizzoli
March 19th, 2021 at 8:45 am
Commented on: 210311

100-100-105-105-105-110-115-120-125(pr) 2’30” rest btw

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Hank McKibban
March 17th, 2021 at 8:17 pm
Commented on: 210311

160-180-190-210-215-225-230-235(pr)-225


200203: 155-175-185-205-210(2)-215(f)-195-205-210✅

190906: 155-175-185-195-205-215-225(f)-205-215

170919: 185-190-195-200-205(2)-210x3-215(f)-205

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John Donjoian
March 17th, 2021 at 7:45 pm
Commented on: 210311

Started light and worked up.


Ended the 3's at 215.

Hit a 2# PR in the final single, 257#.


Today was a good day.

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Cor Oz
March 17th, 2021 at 2:44 pm
Commented on: 210311

As rx’d

5-185

5-205

3-225

3-235

3-245

1-255

1-260

1-265

1-270 fail

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Aaron Brumit
March 16th, 2021 at 5:08 pm
Commented on: 210311

3/15

135x5

145x5

155x3

160x3

165x1

170x1

175x1 fail

135x5

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Dryw Hart
March 16th, 2021 at 3:56 pm
Commented on: 210311

Back Squat 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 - 1

135-165-185-205-220-230-240-250-260-270 (post-COVID PR)

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Morgan Greene
March 15th, 2021 at 11:52 am
Commented on: 210311

225-245-255-275x2-275-280-295-300-305

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Nora Kluge
March 15th, 2021 at 7:07 am
Commented on: 210311

25-30-35-37.5-40-42.5-45-47.5-50 kg

Total: 352.5 kg

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Johannes Kluge
March 15th, 2021 at 6:53 am
Commented on: 210311

60-65-70-75-80-85-90-95-100


Total: 720 kg

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Allison Addington
March 14th, 2021 at 6:24 pm
Commented on: 210311

55/65/75/80/85/95/100/105/125


started out to low

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Allison Addington
March 14th, 2021 at 6:21 pm
Commented on: 210311

55-65-75-80-85-95-100-105-125


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Hamilton Kipp
March 13th, 2021 at 11:53 pm
Commented on: 210311

155-165-175-185-195-200-205-210-215

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Derek Eason
March 13th, 2021 at 10:11 pm
Commented on: 210311

225-245-255-265-275-295-305-315-295lbs.




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Charlie Pokorny
March 13th, 2021 at 6:28 pm
Commented on: 210311

x5: 225 - 245

x3: 255 - 265 - 270

x1: 280 - 290 - 300 - 305 (PR)

m/52/5'11"/200#

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Karina Findlay
March 13th, 2021 at 11:31 am
Commented on: 210311

Front squat 5-5-3-3-3-1-1-1-1 reps

65-85-95-100-105-115-125-135-145(f)-145

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James Gentile
March 13th, 2021 at 2:09 am
Commented on: 210311

135-155-170-170-170-195-205-225-230(pr).


I felt myself lean forward on the way up for 230, which I didn't love but glad I pushed up.

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Albert Kombe
March 12th, 2021 at 8:44 pm
Commented on: 210311

135-155-185-195-205-225-235-245-255lbs

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David Smith
March 12th, 2021 at 8:12 pm
Commented on: 210311

185-185-205-205-205-225-235-240-240

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matthew rhodes
March 12th, 2021 at 7:14 pm
Commented on: 210311

35/M/6’4”/254


185/195

205/215/225

245/255/265/275 -fail

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Erik Dresner
March 12th, 2021 at 5:24 pm
Commented on: 210311

5x 185/205

3x 215/225/225

1x 240/250/250/250


first heavy front squats since August for me.

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Derek Schierlmann
March 12th, 2021 at 5:20 pm
Commented on: 210311

M/49/5'9"/157

45-95-115-125-135-145-155-165

Not even close to 1rm

Limited by what I can clean...

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Dan Morris
March 12th, 2021 at 4:46 pm
Commented on: 210311

135 - 145

155 - 165 - 175

185 - 195 - 205 - 215 then 225 bonus round


42 / 6’0 / 195

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Jeffrey Howard
March 12th, 2021 at 3:23 pm
Commented on: 210311

M/25/5'8"/155lb

CrossFit AFK


195-215-235-255-265-275-285-295-300(miss)

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Troy Bruun
March 12th, 2021 at 1:32 pm
Commented on: 210311

Completed 3/11


185-205-225-235-245-250-255F-225-225

Everything felt heavy


201228(before surgery)

185-185-205-205-205-225-225-225-225


190821

185-205-225-235-245-275-275-275-275

(edited)
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Sam Meixell
March 12th, 2021 at 12:56 pm
Commented on: 210311

135-145-155-165-175-185-195-205-215(PR)

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Byron Hills
March 12th, 2021 at 2:55 am
Commented on: 210311

95/115

135/155/165

175/185/195PR/205PR

had to try 215 - failed

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Lincoln Kerger
March 12th, 2021 at 1:03 am
Commented on: 210311

75-85-95-105-115-135-145-155-165-175#


Did 5 reps all sets to build up to where my technique started to suffer. Switched to cross grip at 135 - not enough range of motion in my right wrist and elbow for a good front rack to go higher.

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Matthew Letarte
March 12th, 2021 at 12:22 am
Commented on: 210311

Front Squat

5 x 45/95/115/135

3 x 155/165/175

1 x 185/195/205/225

Good session

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Steve Day
March 12th, 2021 at 12:20 am
Commented on: 210311

5x 155, 165lbs

3x 185, 185, 185 lbs

1x 195, 210, 220, 200lbs


20 min SLIPS

(edited)
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Brett Eckles
March 12th, 2021 at 12:17 am
Commented on: 210311

185(5)-205(5)

225(3)x3

245(1)-255(1)-265(1)-275(1)


M/28/6’1”/200lbs

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Joe Mercurio
March 11th, 2021 at 11:48 pm
Commented on: 210311

45-95-95-95-105-115-125-135-155

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Antonio Alves
March 11th, 2021 at 11:28 pm
Commented on: 210311

Limited time and equipment, so kept it to a minimum:


10' jog before

5 sets of 5 reps: 25 kg

3 sets of 3 reps: 29 kg

3 minute rest between sets

20' of SLIPS after

--

No time for more.

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Nicole Deaver
March 11th, 2021 at 10:42 pm
Commented on: 210311

Not feeling it today so kept it light.


10 sets @ 5 reps -95#

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Glenn Guy
March 11th, 2021 at 10:12 pm
Commented on: 210311

1x5x95#

1x5x115#

1x3x135#

1x3x155#

1x1x175#

1x1x185#

1x1x205# (PR)

1x1x210# (PR) (ugly but got it back up)


M/44/5'6"/139 lbs

(edited)
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Coastie Nick
March 11th, 2021 at 10:03 pm
Commented on: 210311

135-165-195-215-230-240-250-255-260(PR)


200128: 135-155-185-205-225-235-245-255(F)-255

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Joshua Willing
March 11th, 2021 at 9:17 pm
Commented on: 210311

135(5) - 135(5) - 155(3) - 155(3) - 155(3)


165 - 175 - 185 - 190 - 195(PR) - 200(F)

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kevin robinson
March 11th, 2021 at 8:33 pm
Commented on: 210311

155 & 185 X 5

205,215 & 225 X 3

235,245,250,255 & 260 X 1

Rx

no Pr today

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Thomas Neilson
March 11th, 2021 at 8:31 pm
Commented on: 210311

5's 135#, 175#

3's 190#, 205#, 215#

1's 225, 235,240,245, 250Fail

M 54 5'10' 190#

Why is it when you tell people who don't squat that you squatted whatever weight they all think your knees explode when you squat?

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kevin robinson
March 11th, 2021 at 8:28 pm
Commented on: Workout Tips

i love that this video instructed us to have so many minutes of rest time between lifts.

I've had one coach tells us that but very few comment on the length of a rest period.

thank you

(edited)
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Joe Conradi
March 11th, 2021 at 7:39 pm
Commented on: 210311

Beginner 2x70#DBs.



(mixed in with sets of shoulder press, box steps, leg raise, and dips)

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Jesse Montagnino
March 11th, 2021 at 6:20 pm
Commented on: 210311

5s

185

210

3s

215

225

230

1s

240

250

260

260

245

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Jim Rix
March 11th, 2021 at 5:46 pm
Commented on: 210311

5s at 145-155

3s at 165-175-180#

forearms seemed ok. But wrists were screaming.


5-5-5-5 bench press

140-145-148-135#

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Mike Andridge
March 11th, 2021 at 5:21 pm
Commented on: 210311

5's @ 135

2 x 3 @ 145

singles

155/165/180

That's really all my wrists and left elbow can take.

m/51/175

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Michael Arko
March 11th, 2021 at 5:13 pm
Commented on: 210311

5s: 135 - 150

3s: 165 - 175 - 180

1s: 185 - 195 - 200 - 180


Had to reduce the last single. 200 is close to PR and I just ran out of gas.

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Myles Lance
March 11th, 2021 at 4:46 pm
Commented on: 210311

155-185-205-225-235-260-275-280-245

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Keith Whelpdale
March 11th, 2021 at 3:12 pm
Commented on: 210311

My limitation in the Front Squat is lack of flexibility in my hands and wrists. The pressure and pain in my fingers and wrists forces me to keep the weight much lower than needed to provide a heavy day workout to my legs and torso. Any suggestions for improving flexibility through those joints?

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Erik Dresner
March 11th, 2021 at 3:36 pm

Stretch out your wrists regularly, and work on keeping your elbows up high in the front rack position.


Practice hands-free front squats with a PVC to get used to having the bar high up on the shoulders.


I also suggest not using a full grip on the bar. When I do heavy front squats, I only have one or two fingers of each hand on the bar. This allows me to keep my elbows higher which puts less strain on my wrist. Our shoulders should be the holding the bar in place—our hands are only there to help keep it stable and be in the ready position for a jerk.


If you’re still dealing with wrist pain, try a cross grip. It’s a little less stable and doesn’t prepare you for squat cleans, but it eliminates the possibility for wrist and finger pain.

(edited)
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Jim Rix
March 11th, 2021 at 4:47 pm

I have the same issues. Even with only 2 fingers on the bar my elbows aren’t that high, and the strain in my wrist takes concentration away from the squat.

(edited)
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Thomas Neilson
March 11th, 2021 at 8:33 pm

I have seen people with major mobility issues put lifting straps around the bar and hold onto the strap to keep the front rack. Most importantly is know how to bail if things go south.

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Lincoln Kerger
March 11th, 2021 at 8:33 pm

I second Erik’s cross grip recommendation. Due to past injuries, surgery, and resulting scar tissue, I don’t have the range of motion in my right wrist and elbow to achieve a good front rack position. So, I usually use a cross grip for FS above 135#. Big limitation for me in clean and jerk weight too, but I just do more reps for the training value.

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Charles Meyers
March 11th, 2021 at 2:49 pm
Commented on: 210311

Front squat 5-5-3-3-3-1-1-1-1 reps

115-142.5-145-152.5-177.5-187.5-192.5-207.5-230.

Scaling:

Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Also focused on staying back on my heels.

(edited)
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Randy Crooker
March 11th, 2021 at 2:18 pm
Commented on: 210311

5’s: 135-145lbs

3’s: 150-155-165

1’s: 175-185-200(f)-190-195(f)-185


m/35/175lbs

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Alex Pettingell
March 11th, 2021 at 1:38 pm
Commented on: 210311

135-155-175-185-195-205-215-225-225


M/31/5’11”/145

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Christian Simpson
March 11th, 2021 at 1:28 pm
Commented on: 210311

1/28/2020: up to 190#

Today:

(5) 135/155

(3) 165/175/185

(1) 195/205/215/225

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Daniel Robinson
March 11th, 2021 at 11:35 am
Commented on: 210311

135-155-175-185-195-205-215-225(F)-225(PR)

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Stacey Thompkins
March 11th, 2021 at 10:55 am
Commented on: 210311

M/46/6'2"/185#


DxKB front squats rep scheme as rx'd

5's - 62# DxKB

3's - 70# DxKB

1's - 80# DxKB

Tried the 88# DxKB got the clean crumbled like a cookie on the squat

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Linda Radon
March 11th, 2021 at 10:46 am
Commented on: 210311

5 - 5 - 3 -3 -3 -1 -1 -1 -1 -1

35 - 40 - 45 - 50 - 53 - 55 - 58 - 60- 63 - 63 kg (PR)

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Sandeep Gadde
March 11th, 2021 at 10:36 am
Commented on: 210311

5-5-3-3-3-1-1-1-1

100

105

110

120

127

131(PR)

133 (PR)

135 (fail)

135 (fail)

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Park Hyunwook
March 11th, 2021 at 8:43 am
Commented on: 210311

M/48/87

195-215-235-235-235-255-255-265-275#

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QiHui Xing
March 11th, 2021 at 7:59 am
Commented on: 210311

:102kg-107kg-112kg-115kg-117kg-120kg-125kg-130kg-135kg.

https://youtu.be/Gp6i6SriG8c

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Thomas Neilson
March 11th, 2021 at 8:38 pm

very good form throughout. 135 kg is no joke in a front squat! good effort

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Jun Hwan Huh
March 11th, 2021 at 5:04 am
Commented on: 210311

38, M, 175cm/81kg

185(5)-195(5)-205(3)-215(3)-225(3)-235(1)-245(1)-255(1)-265(1)

(edited)
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Jim Rix
March 11th, 2021 at 2:20 am
Commented on: 210311

This rep scheme has never made sense to me. Per the video, “focus on the 1s,” which implies the 5s and 3s are really warmups. So is this a 1-1-1-1, which implies a series of warmup sets in advance, or something different?

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JASON H
March 11th, 2021 at 2:02 am
Commented on: 210311

Beginner Option:

Front squat 5-5-5-3-3-3-3-3 reps

47kg

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Chris Sinagoga
March 11th, 2021 at 1:20 am
Commented on: 210311

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENT

Front squat themes - squatting with heavy weight, upright torso, pulling/pushing from the hips, external rotation at the shoulder


MAIN DECISION

Do I want rack position to be the limiting factor?


TECHNIQUE SCALE

Same format, do sets of 10 or so, scale to back squat if rack position is limiting factor.


CONSISTENCY SCALE

Same reps listed, slow the tempo down to like 5 secs. down and 5 secs. up.


INTENSITY SCALE

Do a sprint or burpees or something else short to get you breathing heavy before each set.


INJURY SCALE

Upper body - back squat with wide grip

Lower body - AMRAP in 20 minutes of: 15 knees to elbows, 20 hip extensions


MY STUFF

225 for 3's and 245 for 1's in between cleaning stuff


GENERAL FEAR LEVEL: 3

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