On a 20-minute clock:
Build to a 3-rep-max front squat
Compare to 260707.
Post heaviest load to comments.
Stimulus and Strategy:
Today, you’ll build to a 3-rep-max front squat that’s heavy relative to your capacity. Each attempt should require your full focus as you work toward your heaviest load of the day. Use your most recent heavy front squat as a reference to help guide your effort.
Warm up and gradually build your load. Once you reach approximately 70% of your current 1-rep max, start the 20-minute clock. Aim for six to eight working sets, adjusting based on your recovery and the difficulty of each attempt.
Let your effort, psychological readiness, and movement quality dictate your jumps in load. If you’re moving well and the weight feels manageable, make larger jumps. If you’re struggling early, take longer rests and make smaller increases between sets.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Resources:
The Front Squat
Find a gym near you:
View the CrossFit map
Comments on 261021
128 Comments
110kg
215 lbs
M/46/205
225
All 3 reps
45-65-85-95-115-135-155-175-185-200
Lifting belt and wrist wraps
215-225-235-255-265lb
Repeti o feito de 07/07/2026, minha intenção era fazer 275, mas realmente não senti que daria pra fazer corretamente e com segurança
185-185-205-215-250(last rep was deep but sloppy finish)
*Wore a Belt and Knee Sleeves.
*45-95-115-135-155-185-205-225-245-265-285lbs.
205 x5
255 x3
285 x3
305 x3
225
135/155/175/185/205/225
Rx 330#
220/241/264/287/308/330
140 pounds
165 x 3
completed at the Y.
195-215-225-235-240(PR)-215-195
260707 - up to 230
Hell yeah, James!
Congrats on a great PR!
155-175-185-195-200 hamstrings to calves each time. Velcro-belted on the last three sets. The last rep on the last 3 sets was a grind but didn’t lose technique beyond what I was able to improve. Like I shifted sideways to bias the right leg on rep 3 of 185 but didn’t thereafter.
Dad(70): 65lb kb goblet squats. He’s trying a new medication which messes with his balance a bit and he needs to maintain upper body strength.
180/176cm/47
2-100
3-115
4-125
5-130
6-135
7- 140 LBS
185
195
200
205
210
215
10# PR!
With my mom, 120 Kg. She did 30 Kg :)
That's awesome, Luis! 30 kg is fantastic for Mom & as usual 120kg is outstanding!
That’s awesome!
Nice one, Hunter! Working hard this week & still putting up big #s
Nice work!
5x60kg
M 54/78kg/175cm
3x 70kg ( 154lb)
34kg à la dernière série
m42/Bw: 64kg
Wow
155lbs x 3
120-135-150-160-170-175-180-185
(Last time 260707 progression to 160)
Struggled with ROM at 180 ~ 185
Nice improvement!
Rx’d
20:00- 205 lbs
17:15 - 235 lbs
14:00 - 255 lbs
9:45 - 275 lbs
5:45 - 280 lbs
1:09 - 285 lbs
PanterA helped. “Sandblaaaast …… yourself”
260707: 204-225-245-265-270lbs
M/ 43y/ 175lbs/ 68”
That's awesome my man!
Excellent, CN!
Sweet. Rocking, is the Coastie!
225lbs
Front squats are a unique challenge for me.
FS 3-3-3-3
95-115-135-145# got me to 70% of my 1rm, but the pain gets too high above that.
BS 3-3-3
165-185-195# hoped to get to a good 3 rep set, but a twinge/spasm in the back voted otherwise. Sigh.
BP 5-4-4-4-5
135-145-145-145-135#
64/5'8"/162
Realized today that my issue w/ FS is less my forearms and more in my hands/fingers. Interestingly, knees felt better in FS than in BS. The body is a weird thing.
I agree, Jim. The body is weird in that it’s a seemingly secondary thing that limits you here (hands and fingers vs knees). I have the same issue and I have to almost press the bar into my neck to keep it up. Good job, nonetheless. I hope your back feels better.
Nice work, Jim! I hope the back twinge/spasm was just a fleeting thing. My wrists and elbows, especially the right, are my initial limiting factor for FS weight, hence the crossed hands option I do. This impacts thrusters and cleans as well. Limits imposed because of how the knees and back are feeling are transitory - limits from the wrists and elbows are approaching permanence.
Solid work & always good to heed the body's messages!
Modified
135, 155, 165, 165, 165, 165 lbs
Front squat and back squat, 1 set of 5 reps each movement at each weight = total of 12 sets
FS were done from the rack with bar on shoulders and hands crossed. Did elements of SLIPS and single-unders in between sets.
Feeling kinda meh today, and the knees just weren't up for trying for a 3RM. Fitness work got done.
Felt the same way, LK. I know that's not heavy for you, but a lot of good work.
Good work, Lincoln. People always ask why I love working out so much and my response is that I don’t at all, I just force myself to do it cuz it needs doing.
Thanks gents!
Jim, the weight was on the heavier side, but you're right, not nearly 3RM heavy.
CN, I have been asked many times why I love to work out like I do. I am with you in that it's not so much love for working out as it is a need to be prepared for the unknown - a.k.a. cuz it needs doing. Don't get me wrong, I enjoy doing hard things, especially that feeling of accomplishment from finishing those hard things, but I feel just a little more ready each time. I also do more than just CF workouts for that readiness. Besides, these days it hurts more to stay stationary than it does to stay in motion.
Those are heavy enough weights & you honor what doesn't want to go heavier, faster, more, so you get to do it again, and like you said, keep moving! Great job as always! As each year passes, I relate a bit more to the tinman; exercise is my oil can!
Interesting to examine our motivations. For me, at nearly 4 score and 7 years old, this is what, I hope, will let me live to be not necessarily super old, but be active, engaged, and fully alive for however many years I’m around. And now, 18+ years into entrusting that hope in CF, I find that working out is just as much for mental health as it is physical. 3 days of not exercising and I get grumpy!
Favo, your oil can metaphor is good. Around here, we say motion is lotion!
132kg
(60/80/100/120/130/140🚫(1)/132
110
115lbs / 125lbs / 135lbs / 145lbs x3.
Failed 150 on the 3rd rep.
No rack: landmine set up: 145# x3, 150#x2
Great job on those landmine squats!
Nice, BG! How do landmine squats feel on the back vs. a FS or BS?
Awesome job! Just don’t say “landline squats” on an airplane…
Ha! I mean landmine 😑
Thanks, y'all, @Jim, I feel like landmine squats feel better on both back & knees. Also, because I'm in the "long femur club" I feel like they let me squat lower without tipping forward or falling on my arse. The attachment I got is the sort that slips into a heavy plate or two stacked, but I have also used a tennis ball sliced open & popped one end of the barbell, then wedged in a corner as a makeshift set up if you want to try it & see how it feels to you. Lol, @ Coastie, if I said "landline" everyone would be all, "What's that!?!"😂"Landmine" would get me zip tie bracelets & a trip to the airport "basement" methinks!
Dang! Well done.
75 kg / 165 lbs x3
failed 3rd rep on 80 kg / 176 lbs
E2 min x10 - 3 front squats
95-105-115-125-135-145-155-165-175(f)-175(f)
Nice, Bob!
Good work, BB!
Good work, BB!
Nice way to go into the rest day. Well done, BB!
Hitting the limit! Good job bob
Beginner option: 150 lbs x 3
160 lbs c3
Great, Charles!
110kg (242lbs)
Excellent!
Nice going BW!
Rx 225#
Well done!
Ill and starting from the floor
55 65 75 85 95 105 115
Sets of 3 front squat
95,115,135,155,175,185,
205,225
-55, 65, 75, 85, 105, 125, 145, 155, & 165 lbs
—————
TABATA:
-assault bike (20 total calories)
-GHD (41 total reps)
Good workout day!
62kg
100kg x 3
175 x 3