Front squat 10-5-3-1-1-1-3-5-10 reps
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Compare to 150711.
Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Comments on 211006
January 21st, 2022 at 4:26 am
Commented on: 211006
135, 155, 185, 225, 230, 235, 185, 165, 145
November 29th, 2021 at 6:27 am
Commented on: 211006
November 27th, 2021; midday
wu: bike, slihps
skill: bar basics, accessory basics
wod: fsq
10-5-3-1-1-1-3-5-10
60-70-80-90-95-90-80-70-60 kg
post: ski, accessory basics, stretch, bike
October 27th, 2021 at 10:22 pm
Commented on: 211006
10x165@min 0
5x185@4m
3x205@7m
1x225@10 (belted)
1x245@13 (belted)
1x265@16(belted)3x205@19 (belted)
5x190@22 (belted)
10x175@25 (no belt)
180/42/176cm
October 26th, 2021 at 8:17 am
Commented on: 211006
80-100-110-130-140-140-110-100-80
October 22nd, 2021 at 1:26 am
Commented on: 211006
10/115
5/165
3/185
1’s/ 205-215-235 (F)
3/185
5/165
10/115 Lbs
October 18th, 2021 at 11:55 am
Commented on: 211006
145-165-195-225-255-275-235-215-185
M/28/6’1”/200lbs
October 18th, 2021 at 7:28 am
Commented on: 211006
160-185-215-240-245-255-220-190-165#
October 16th, 2021 at 4:11 pm
Commented on: 211006
M/5’7”/48/180
10-95#
5-125#
3-150#
1-185#
1-205#
1-215#
3-190#
5-165#
10-135#
Last two sets were almost max.
October 15th, 2021 at 10:42 pm
Commented on: 211006
10, 165lbs
5, 205
3, 225
1, 255
1,275
1, 285(fail)
3, 235
5, 215
10, 185
M/31/145lbs/5'7"
October 15th, 2021 at 8:55 pm
Commented on: 211006
Harder than I thought
At least I got the heaviest num on the comments
275 X11 did 1 more by accident
305 X5
325 X3
335x1x1x1
305 x3
305 X5
(275 X4)
225 x10
Male RX 23y 175cm 84kg
https://www.instagram.com/reel/CVG1OK6lcoz/?utm_medium=copy_link
(edited)
October 14th, 2021 at 2:28 am
Commented on: 211006
M/35/6'/175#
175/225/255/275/295(f)/285/260/235/185
Deo gratias
October 13th, 2021 at 2:31 pm
Commented on: 211006
95, 135, 185(x2), 195, 205, skipped last single b/c slight twinge in back, 155, 135, 95
October 12th, 2021 at 10:10 pm
Commented on: 211006
10/ 72KG v
5/ 82KG v
3/ 92KG v
1/ 98KG v
1/ 101kg v
1/ 103kg v
3/ 94.5kg v
5/ 84.5kg v
10/ 74.5kg v
October 11th, 2021 at 8:41 pm
Commented on: 211006
135-185-205-235-255-285-255-225-185
October 10th, 2021 at 9:37 pm
Commented on: 211006
M/25/5'8"/155lb
CrossFit AFK
220lb-235lb-250lb-290lb(was supposed to be 280 but a 10lb was left on one side by accident)-295lb-305lb(PR, finally broke into the 300s for front squat)-265lb-250lb-235lb(9/10 reps, almost failed on rep 9 and racked it because it was going down otherwise).
October 9th, 2021 at 5:32 pm
Commented on: 211006
135lbs, 155lbs, 185lbs, 205lbs, 225lbs, 245lbs, 195lbs, 165lbs, 145lbs
October 9th, 2021 at 1:58 pm
Commented on: 211006
135-155-175-195-215-235-175-155-135
42 / 6’0 / 195
October 8th, 2021 at 3:36 pm
Commented on: 211006
Completed 10/8 a.m.
X10-115
X5-135
x3-165
×1-185, 205, 215
X3-185
X5-155
X10-135
October 8th, 2021 at 9:30 am
Commented on: Workout Tips
55- 65 - 75 - 85 - 95 - 105 - 75 - 65 - 55 kg
October 8th, 2021 at 7:00 am
Commented on: 211006
100-105-110-115-120-125-115-110-102kg.
EVENT 1 （64次）
0:00-3:00
3MIN MAX REP TTB
3:00-4:00（1MIN REST）
EVENT 2 （7分53秒）
4: 00-UNTIL COMPLETED
2000M ROW FOR TIME
(edited)
October 7th, 2021 at 10:41 pm
Commented on: 211006
Modified
--
10 AMRAP sets of DB front squats w/ 2x 14,5 kg DB
2'30'' rest between sets
SCORE: 10 / 12 / 13 / 12 / 10 / 10 / 10 / 8 / 9 / 9 = 109 reps
--
Just glad I did this one after a really long day ...
20 km bike ride: 10 in the morning, another 10 late in the day , just before WOD
October 7th, 2021 at 12:41 pm
Commented on: 211006
65-75-85-90-95-95-85-75-65
October 7th, 2021 at 12:37 pm
Commented on: 211006
135-155-175-185-195-205-165-145-95
October 7th, 2021 at 6:27 am
Commented on: 211006
In kgs:
10 x 60,
5 x 75,
3 x 90.
1 x 105,
1 x 120,
0 x 135,
3 x 100,
5 x 100,
10 x 100.
October 7th, 2021 at 4:33 am
Commented on: 211006
95-135-165-185-195-205-185-165-135
October 7th, 2021 at 3:48 am
Commented on: 211006
115-155-170-185-195-200-185-165-135
October 6th, 2021 at 11:10 pm
Commented on: 211006
20 min SLIPS
Front Squat
135, 155, 185
205, 215, 225
185, 155, 135 lbs
October 6th, 2021 at 11:07 pm
Commented on: 211006
No rack, and my toe was bothersome in triple extension. So I did the following and made my life easier
10-5-3-1-1-1-3-5-10
goblet squats with a 53 but…
3s down tempo for the 10s
5s down tempo for the 5s
10s down tempo for the 3s
15s down tempo for the 1s
October 6th, 2021 at 10:55 pm
Commented on: 211006
45-65-75-95-105-115-75-65-45
October 6th, 2021 at 10:25 pm
Commented on: 211006
Wu 95#/105
10-135, 5-155, 3-185, 1-205/225/240, 3-205, 5-185, 10-145
October 6th, 2021 at 10:19 pm
Commented on: 211006
205-225-245 / 265 275 285 / 255-235-205
m/53/5'11"/197#
October 6th, 2021 at 9:28 pm
Commented on: 211006
95 x 10
135 x 5
155 x 3
185 x 1
215 x 1
235 x 1
155 x 3
135 x 5
95 x 10
October 6th, 2021 at 9:11 pm
Commented on: 211006
135-165-205-225-245-250-210-175-145
150711: 115-135-165-190-205-(missed a set)-175-135-115
October 6th, 2021 at 5:34 pm
Commented on: 211006
165 185 205 235 245 255 225 205 185
October 6th, 2021 at 3:39 pm
Commented on: 211006
145
165
175
185-195
175
165
145#
The rounds of 10 were the hardest for me, as my wrists are screaming bloody murder after about 6-7 reps. 195 rep was a little shallow.
150711: same, except I hit 200 in the 3rd single.
58/5’8”/153
(edited)
October 6th, 2021 at 3:13 pm
Commented on: 211006
m/58/5’5”/148lbs
0-45-75-95-95-95-75-45-0
October 6th, 2021 at 12:57 pm
Commented on: 211006
lbs: 125-150-165-180-190-195*-180-165-145
*Tried for 200 but when I racked the bar, it felt too heavy and I did not attempt it.
October 6th, 2021 at 12:43 pm
Commented on: 211006
Globo scale: most gyms should have a barbell and squat rack. Set up the pins or safeties and get to work if you have iron plates. Unlike back squats, do not use a Smith Machine as a sub as it's too awkward. If dumbbells are only available let's work up to some heavy sets. If you max out the dumbbells do AMRAP sets.
Busy gym: hog a rack and get it done. Perhaps do the sets on the 2 minutes, or let others work in between your sets (last resort)
Bodyweight/ equipmentless sub: do some sort of squatting today. Pistol squats, jump squats, air squats, lunges, ect. Pick one and do 6x max unbroken sets after a good warmup. Rest as needed between sets.
October 6th, 2021 at 12:38 pm
Commented on: 211006
135-155-165-175-185-195-175-155-135 lbs.
(edited)
October 6th, 2021 at 11:31 am
Commented on: 211006
65-85-95-115-135-155-135-115-95
October 6th, 2021 at 11:22 am
Commented on: 211006
115, 125, 145, 175, 185, 195, 155, 150, 135.
(edited)
October 6th, 2021 at 9:59 am
Commented on: Workout Tips
65-95-95-115-115-135-115-95-65
October 6th, 2021 at 9:41 am
Commented on: 211006
M/46/6'2"/175#
First lifting session since C19 wasn't planning on going crazy and the weights weren't going to allow it anyway lol everything felt heavy
115/135/155/170/185/195/165/150/135
October 6th, 2021 at 12:50 am
Commented on: 211006
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Squatting with an upright torso, heavy weight, extra demand on the midline. Also high output followed by rest, stamina plays a factor.
MAIN DECISION
Go for a rep-max on any of the sets, try to game a true pyramid, or just do heavy front squats in some capacity?
TECHNIQUE SCALE
All sets of 10
CONSISTENCY SCALE
Pyramid game - 10s, 5s, and 3s the same weight, first and last 1s the same, middle 1 heaviest.
INTENSITY SCALE
Do a short sprint/burpee set before each squat set.
INJURY SCALE
Upper-body - back squat, or do short sprint followed by one-arm dumbbell front squat
Lower-body - 10 rounds of: 30-sec L-sit, 12 push-ups, rest 1-minute between rounds
MY STUFF
165, 185, 205, 225, 235, then back down the same
GENERAL FEAR LEVEL: 7
October 6th, 2021 at 12:09 am
Commented on: 211006
Front squat 10-5-3-1-1-1-3-5-10 reps
95-135-145-150-192.5-227.5-155-142.5-107.5
(edited)