Tuesday

220614

Workout of the Day

46

Front squat 5-5-5-5-5 reps

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Compare to 200508.


Scaling:
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

The Front Squat

4

The front squat builds exactly on the mechanics of the air squat. All that is added is a load supported in the front-rack position, where the weight sits squarely on the upper chest and shoulders, and the elbows point forward to bring the upper arms parallel to the floor. This “rack position,” critical to weightlifting, both demands and improves wrist and shoulder flexibility while the load, supported by the torso, both demands and improves midline stability.

WatchThe Front Squat

Comments on 220614

49 Comments

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Albert Kombe
June 27th, 2022 at 11:15 pm
Commented on: 220614

95-115-135-155-175lbs

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Jeffrey Howard
June 24th, 2022 at 3:40 pm
Commented on: 220614

M/26/5'8"/170lb

CrossFit AFK


Sc - 7-7-7-7-7 reps


165lb-195lb-230lb-260lb-230lb


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Damian Truchel
June 22nd, 2022 at 6:12 pm
Commented on: 220614

60-80-100-115-130kg

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James Tucker
June 19th, 2022 at 10:10 pm
Commented on: 220614

185, 215, 235, 255, 265#


M/32/155#

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James Gentile
June 18th, 2022 at 1:04 am
Commented on: 220614

completed 6/15.


135 - 155 - 170 - 185 - 195


go heavier next time.

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Lincoln Kerger
June 16th, 2022 at 1:21 am
Commented on: 220614

For quality - minimum 10 reps at each weight in 10# increments 45-125#. Did sets in between cleaning stuff in the garage.

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Dusty Bright
June 15th, 2022 at 8:13 pm
Commented on: 220614

Beginner Modified


Front Squats for time (5-5-5-5-5)


5-5-5-5-5 @ 20kg kettlebell


Time : 4:28

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Alexandre Beaulieu
June 15th, 2022 at 7:03 pm
Commented on: 220614

255/275/285/295(4)/265

M/35/192

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Flavian Rosu
June 15th, 2022 at 7:01 pm
Commented on: 220614

Should have started with 70, but wasn't sure and wanted to keep form as clean as possible:

kg: 60 - 62.5 - 65 - 67.5 - 70, 2' rest in between, followed by the isometric workout 2 days ago that I missed, thought they'd go well together.

(edited)
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Marco Antonio Menéndez Villa
June 15th, 2022 at 6:48 pm
Commented on: Workout Tips

70 kg all 5 sets

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Christian Simpson
June 15th, 2022 at 5:41 pm
Commented on: 220614

050820: up to 175#

Today: 135/145/160/175/190

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Dezert Sky Kiddoo
June 15th, 2022 at 1:46 pm
Commented on: 220614

135 - 155 - 185 - 205 - 225 (PR for 5 rep)

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Luis Oliveira
June 15th, 2022 at 5:01 am
Commented on: 220614


(edited)
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Troy Bruun
June 15th, 2022 at 1:18 am
Commented on: 220614

185

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Aaron Brumit
June 15th, 2022 at 1:17 am
Commented on: 220614

115-135-155-165-155


form got a bit wonky on 165.

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Antonio Alves
June 15th, 2022 at 12:25 am
Commented on: 220614

using 2x 12,5 KG DB:

--

Front squat - sets of:

14 / 14 / 14 /

20 / 25

25 / 25 / 13

90-sec rest between sets

10 km bike ride before WOD

--

Peace.

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Steve Day
June 14th, 2022 at 11:19 pm
Commented on: 220614

135, 135, 135, 135, 155lbs

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Jade Teasdale
June 14th, 2022 at 9:59 pm
Commented on: 220614

Felt good but opted to keep it light for time purposes. 135# (BW) Front Sq. 5x5 haven’t been squating heavy lately

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Joshua Boger
June 14th, 2022 at 9:49 pm
Commented on: 220614

100-110-115-120-110kg felt like my eyeballs were gonna jump out my face lol

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Luis Oliveira
June 14th, 2022 at 9:23 pm
Commented on: Workout Tips

75 - 80 - 85 - 90 - 95 Kg

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Sam K
June 14th, 2022 at 9:20 pm
Commented on: 220614

Rx

115, 155, 185, 205, 225lbs


M/30s/225lbs

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Derek Eason
June 14th, 2022 at 9:20 pm
Commented on: 220614

245-245-245-245-245lbs.


*No Belt.


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John Clarke
June 14th, 2022 at 9:07 pm
Commented on: 220614

Worked up to 135, all from the floor.

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Coastie Nick
June 14th, 2022 at 8:56 pm
Commented on: 220614

155-195-215-235-245


200508: 135-185-205-225-235

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Travis Schwartz
June 14th, 2022 at 8:54 pm
Commented on: 220614

155-175-185-195-205

PR

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Chris Meldrum
June 14th, 2022 at 8:37 pm
Commented on: 220614

Front Squat 8-8-8-8


160

175

190

205


Another round of Crazy 8’s.  These felt pretty good.  205 was about right – last rep very challenging.  Maybe could have gone 210 but not 215.  Afterward, I

worked up to a quick heavy push press.  Missed 205 but got 200.


49m/5'10"/180

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Farkhod Akhmedov
June 14th, 2022 at 8:08 pm
Commented on: 220614

I warmed up with 10 kg barbell × 10

20 kg ×5

30kg × 5


The workout

50-55-60-65-70 kilos

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Erik Rogne
June 14th, 2022 at 6:05 pm
Commented on: 220614

135, 185, 225, 245, 285

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Jon Wilson
June 14th, 2022 at 5:04 pm
Commented on: 220614

155

175

185

205

225 (3 reps)

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Jorge Amado
June 14th, 2022 at 4:22 pm
Commented on: 220614

185- 195 - 205 - 210 - 210

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Kobe Breazeale
June 14th, 2022 at 3:42 pm
Commented on: 220614

95-100-105-110-115

I struggle with front squat form so stuck to weights where my form is good enough to not cause problems.

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Jim Rix
June 14th, 2022 at 3:16 pm
Commented on: 220614

Jonathan, generally BS are fine on my back; FS are far harder on it. Probably b/c I can’t get my elbows high enough, my back works much harder to keep the weight from rolling forward and off my shoulders. I’m sure it’d be fine if my FS looked like Hobart’s in the demonstration video.


Harris, congratulations on the FS PR!

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Jim Rix
June 14th, 2022 at 3:11 pm
Commented on: 220614

145-155-165-170-145#


200508: 145-155-165-170-175(3)


59/5’8”/156

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Stacey Thompkins
June 14th, 2022 at 2:49 pm
Commented on: 220614

M/47/6'2"/185#


155/160/165/170/175#

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Jonathan Elmore
June 14th, 2022 at 2:29 pm
Commented on: 220614

95-125-145-165-175

FS are one of my favorites, Back squats hurt my back, I’ve had never ending back issues…

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Amedeo Alessio Cerea
June 14th, 2022 at 1:52 pm
Commented on: 220614

Kg: 60-70-75-80-85(4 reps)

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Michael Arko
June 14th, 2022 at 1:51 pm
Commented on: 220614

135-150-155-160-150


From a rack today. Quads are still a bit fried from Sunday or I'd have gone heavier.

Last time from the ground: from 110 up to 135. Not really analogous.

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Charles Meyers
June 14th, 2022 at 12:19 pm
Commented on: 220614

Front squat 5-5-5-5-5 reps

135-145-160-165-180

(edited)
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Fabian Delaflor
June 14th, 2022 at 11:56 am
Commented on: 220614

75-85(warmup)-95-105-115-125-135

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Harris Harr
June 14th, 2022 at 10:57 am
Commented on: 220614

145-165-175-185-195 (new 5 rep PR)

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Sam Meixell
June 14th, 2022 at 10:16 am
Commented on: 220614

135-145-155-165-175

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Ralph Keeley
June 14th, 2022 at 1:53 am
Commented on: 220614

M/36/6'/172#


95/135/185/215 then:

240/260/250/240/230 (260 is 5-lb. PR)


Deo gratias

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Chris Sinagoga
June 14th, 2022 at 1:37 am
Commented on: 220614

Nicholas, that's correct. You warmup with general stuff - pull-ups, push-ups, squats, handstands, hollow rocks, etc. - then you start building up in weight. Once you get to where that 3rd rep feels difficult, I'd count that as your first set of 5. But also, don't be married to that rep scheme. Adjust it if you need more practice.

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Chris Sinagoga
June 14th, 2022 at 1:34 am
Commented on: 220614

Champions Club Scaling Notes


RANT

Hey guys, I wanted to share a post I just put up on our website; it's about recruiting for college sports and I think it would be relevant for any of you who either have/know/train a kid who is hoping to play college sports. Behind the Champion: The College Coach Survey (w/f safe)


WORKOUT THEMES

High output followed by long rest. Squatting with upright torso and extra demand on the midline.


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


SCALING FOR LIMITING FACTORS

Strength - you have 2 minutes to complete all 5 lifts for each set

Power - set yourself a time limit for each set of 5 reps - maybe 20 seconds?

Coordination - same format, less weight, lots more reps. 10+


MY STUFF

Planned on checking the box, but ended up working up to 200, which isn't a max but definitely had me feeling like what a near 5RM would feel like


GENERAL FEAR LEVEL: 5

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Nicolas Tyhurst
June 14th, 2022 at 1:21 am
Commented on: 220614

Hey. I’m new to this. Been lifting a while so I’m confused. The whole workout is just a 5x5 front squat?

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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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