For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar
On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar
On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar
On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar
On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar
Rest the remainder of each 2:30 interval. Record your time for each couplet.
♀ 65/95/125/135/145-lb barbell
♂ 95/135/185/205/225-lb barbell
Post total time to comments.
Stimulus and Strategy:
Today’s workout is an ascending-load front squat ladder paired with lateral burpees over the bar. Each set runs on its own 2:30 clock, and your score will be the total working time across all five couplets. The front squat reps decrease as the load increases, while the burpees remain the same throughout. Each interval should take about 1:30-2:15 to complete, so scale the loading accordingly.
Move directly into the burpees as soon as you finish your squats. Settle into a steady rhythm and work to maintain a consistent pace from round to round. Have your plates organized and ready so you can quickly adjust the bar before the next interval begins. The barbell starts from the floor, and the first rep of each set may be taken as a squat clean.
Intermediate option:
For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar
On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar
On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar
On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar
On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar
Rest the remainder of each 2:30 interval. Record your time for each couplet.
♀ 45/65/95/105/125-lb barbell
♂ 65/95/135/155/185-lb barbell
Beginner option:
For time:
On a 2:30 clock:
15 front squats, weight 1
8 burpees over the bar
On a 2:30 clock:
12 front squats, weight 1
8 burpees over the bar
On a 2:30 clock:
9 front squats, weight 2
8 burpees over the bar
On a 2:30 clock:
6 front squats, weight 2
8 burpees over the bar
On a 2:30 clock:
3 front squats, weight 3
8 burpees over the bar
Rest the remainder of each 2:30 interval. Record your time for each couplet.
♀ 35/45/55-lb barbell
♂ 45/65/75-lb barbell
Resources:
The Front Squat
The Lateral Burpee Over the Bar
Find a gym near you:
View the CrossFit map
Comments on 260606
100 Comments
7:17 min
45/65/75/85/95
🥵🥵🥵🥵🥵
55/65/75/85/95#
1:55(95) x 1:58(115) x 1:45(135) x 1:25(145) x 1:02(155)
1:09
1:18
1:16
0:49
total 5:53
1:08
1:15
1:12
1:20
1:02
Total 5:57
1:32
1:37
1:44
1:36
1:27
Women's intermediate
These times are the time left over from the 2:30
1:02
1:00
:47
:0 on the clock when I finished the 12th burpee--honestly no idea how much over the cap I was
:49
m/56/180
45/45/50/50/55
5x8 mountain climbers instead (I’m terrible at burpees)
16:11
2 x dumbbells: 20-35-50-50-50*
1:29-1:27-1:24-1:20-0:56
*Last round: one 50lb DB + 65 lb kid on back
65, 95, 135, 135, 155
7:36
Took me the whole round of each set minus a few seconds on a few rounds
About 12:20 total
M 55/210/6’
Used 65/95/115/135/145 for the front squats.
1:58
1:50
1:50
1:40
1:31
Rx
1:09
1:04
1:11
1:04
:43
*Total Time = 5:11
*All Front Squats Unbroken from the Floor.
Outstanding as always!
1:30, 1:22, 1:37, 1:37, :55
https://youtu.be/W1VJJ5nbnhg?si=Hv1L3RKTDztI4RTd
That was hard lol
Great job though!
3rd wod today. Scaled the reps on Mayhem Classic ski erg, ghd sit-ups, toes to bar workout and then did age group semifinal snatches and rope climbs, they were both killer workouts as was this one today!
That's quite a trifecta! Nice work on this, especially doing those others too!
Failed miserably on this, underestimated how tired I was. Asheville koa.
Did Zercher squats scaled and 10 burpees over bar per round.
75x20 2:00
85x16 2:10
105x12 2:30
125x8
145x4
After round 3 I just kept going for total time of 13:48. Rough, also hard when you’re changing plates sucking wind…
1:25
1:51
1:50
1:37
7:03 Total
Rx
65# 1:28
75# - 1:26
95# - 1:24
115# - 1:29
120# - 1:28
7:15
I did it in the sun…Ouch!
1:30
1:30
2:00
2:15
2:20
Total 9:35 RX
20 - 1:44 (unbroken) 95lb
16 - 1-39 (8+8) 135lb
12 - 12 + 8 (não consegui fechar) 185lb
*nitidamente fiz na categoria errada...
0:59
1:30
1:50
1:45
1:35
Scaled
RX weight
15 T2B instead of 12 BFB
R1: 1:51 mins
R2: 2:13 mins
R3: 2:30 mins - 4 reps
R4: 2:15 mins
R5: 1:30 mins
I did rest a little bit few before I started the next timer 👀 too little time to change the weights 🥲
65/95/125/135/145-lb barbell
1:19
1:57
+ 2:30
+ 2:00
+ 1:00
For time:
On a 2:30 clock:
20 front squats, weight 1- 45 lb
12 burpees over the bar
1:47
On a 2:30 clock:
16 front squats, weight 2-65 lb
12 burpees over the bar
2:13
On a 2:30 clock:
12 front squats, weight 3- 95 lb
12 burpees over the bar
3:25
On a 2:30 clock:
8 front squats, weight 4- 105 lb
12 burpees over the bar
3:17
On a 2:30 clock:
2 front squats, weight 5- 115 lb (tried for 4 but failed on 3 and couldn’t clean the bar again)
12 burpees over the bar
4:24
Rest the remainder of each 2:30 interval. Record your time for each couplet.
Did the first workout from the Syndicate Crown today. It’s called “Ball ‘Til You Fall” and it certainly had me on the ground!
For Time:
-50 squat cleans at 95# (I don’t have a D-ball)
-50 box jump-overs
-50 cal row
-50 burpees to target
-50 cal row
-50 box jump-overs
-50 squat cleans
Time 33:44. This one has wrecked me!
That's a lot! Great work!
Weights: 75-95-115-125-135 lbs
Work time = 1:13 + 1:10 + 1:28 + 1:24 + 1:23 = 6:38
Nice one!
+20 +10 +20 +10
+ 3 min 😅
Intermediate: 1:08, 1:09, 1:16, 1:12, 1:14
I’m glad I opted for Intermediate, I wouldn’t have made it past Rd 2 with those Rx weights, especially cleaning from ground to start. Hat’s off to yall that did Rx.
M/ 43y/ 175lbs/ 68”
*5:59 total score
Great times, even intermediate wasn't light with the burpees in between. Well done!
Rx’ed the weight and reps but took the bar off a rack and did my burpees over my rogue bench which is about 18.5 inches
Intermediate
1:07-1:03-0.57-0.52-0.40
4:39 total
Rx*
1:24, 1:41, 2:11, 0:00*, 1:18
*Fell apart in the forth round, dropped it twice and ran out of time. Completed the reps, set the next weight and completed the last round with the timer running again.
Not 100% today, poor sleep last night. Taking a true rest day tomorrow 😌⛱️
Great job trying this Rx. Enjoy the rest day!
Still a great job on a tough one Rx -100% rest sounds like a grand plan!
Modified for Wesley & outside barefoot protocol: all FS with 45-50# sandbag, 20 step over a log + 20 elevated on picnic bench mountain climbers for my beloved burpees (still not cleared)
1:05/1:19/1:12/1:09/:53 + a 6th rounds of 2 FS, etc: :28
Now I'm washing my feet & putting up the "Gone Swimmin'" sign, y'all✌️
Nice work on the lagniappe round! Looks like your on travel workouts, I like the sandbag and log mods.
Thanks guys! @Coastie, I learned a new word today! That's awesome! Thanks for adding lagniappe to my vocabulary.
1:06, 1:09, failure, 1:09, 55 sec
Added a 6 rep (85 lb), 12 burpee bonus round because I failed in the third set.
Completely underestimated this one and had to modify.
65 pds x 20 + 12 regular burpees
65 pds x 12 front squats + 8 burpees
65 pds x 9 front squats + 8 burpees
65 pds x 6 front squats + 8 burpees
75 pds x 4 front squats + 8 burpees
That was rough. Appreciate the humble pie.
scaled weight
(65lbs) (70lbs) (75lbs) (80lbs) (90lbs)
1:23 1:19 1:13 1:01 :52
5:08 total
13 years old
Men’s RX
:58, :56, 1:03, 1:02, :34
4:35 total, I think.
Awesome
40M Scaled to women’s Rx
1:37, 1:30, 1:39, 1:35, 1:06
56M
1:20/1:38/1:42/1:23/1:06
womens rx
48/42/39/35/29
3:13
Beginner option:
For time:
On a 2:30 clock:
15 front squats, weight 1
8 burpees over the bar
On a 2:30 clock:
12 front squats, weight 1
8 burpees over the bar
On a 2:30 clock:
9 front squats, weight 2
8 burpees over the bar
On a 2:30 clock:
6 front squats, weight 2
8 burpees over the bar
On a 2:30 clock:
3 front squats, weight 3
8 burpees over the bar
Rest the remainder of each 2:30 interval. Record your time for each couplet.
♂ 45/65/75-lb barbell
1:20-1:10-1:30-1:23-1:00
No, the only rest is whatever you have left over of the 2:30 each round.
All under the cap, the 2 last one on the razor.. maybe 20/15 seconds left on each
Have great days all !
Done on the 2:30
20-16-12-8-4 front squats
12 burpees
Weight
65-95-125-135-145
Timer didn’t record the first two sets. I think they were around 1:55/1:45
Last 3 per the timer. 1:38-1:29-1:13.
8:00 total minutes of work time.
That round of 12….
Solid work, bb!
1:28-1:51-DNF (9FS)-2:10-1:13
65 - 95 - 135 xx - 135 -155
Intermediate 2:00/ 1:40/ 1:50/ 1:35/ 1:25
60/80/100/120/140
12/12/12/12/12 BOBs
BOBs burned should have scaled
+:32/+:05/+:16/-:01/-:09
Added 8/6/6/5 pullups made up for mistake in yesterday's pulling
1:35, 1:30, 1:27, 1:19, 00:47 - Total 6:38
RX
25kg
1:50/1:35/1:20/1:10/1:02
Rep/weight/time:
20 4 kg 2:05
16 8 kg 2:00
12 12 kg 1:55
8 16 kg 1:50
4 32 kg 2:00
65 / 95 / 135 / 155 / 185
1:17 / 1:37 / DNF 4 burpees / DNF 11 FS / DNF did burpees over bar for the last 2:30
got a lot of work to do, should have scaled to beginner
55, 65, 75, 85, & 105 lbs
1:30, 1:25, 1:17, 1:10, 1:05
Weight 3 struck fear into my fatigued legs, weight 4 had to battle the fear, weight 5 its only 4 reps get it done
Intensity level 9/10
1:25/1:24/1:32/1:34/2:22
Poorly executed. Transitions super sketchy. Done though I suppose
Dumbbell version of today 35#
♂ 95/135/185/205/225-lb barbell
It’s all the way at the bottom of the WOD description. Enjoy!