Skill
7×2
Front squat (from a rack or the floor)
We’re getting some heavy squats in today! We have eight squat racks on the main floor. If you are comfortable sharing a barbell you can find someone (or two) to squat with and work from the rack today. If you would prefer to work alone you can do these squats working from the floor and clean the bar to your shoulders before completing two front squats. We’ll keep masks on for those who are using spots further inside the gym or if you are getting closer to people than usual. It’s been awhile since we’ve been able to pair up and share barbells so plan to add weight as you go and see where you’re at! If you’re pushing the weight and not sure you’ll make all three lifts make sure to take an extra step back from the rack so that there is plenty of room to ditch the bar. You won’t be on a clock today so it’s up to you how fast you make it through these sets. If you’re planning to go light you may end up with time for a few extra sets!
Workout of the Day
7 minute AMRAP
1-2-3-4…
front squat
push press
Lighten up your bar after today’s strength work to get to a good working weight for this workout. You’ll want to be able to complete good sized unbroken sets of both the front squat and the push press as the workout goes on. When you see a short time domain like this one that usually means that moving fast should be the goal. Choosing the right weight for yourself will be important today! Spend some time going over push press technique so you can be sure to get as much power as possible out of your dip and drive. Starting with one rep of each movement, climb as high as you can in seven minutes add one rep every round. Your score today will be the last round you complete of both the front squat and push press plus any extra reps in the next round.
standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb
CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell you will hold your weight in a goblet position for the squats and you can break up the push press reps between your arms however you want. Starting with one rep of each movement, climb as high as you can in seven minutes add one rep every round. Your score today will be the last round you complete of both the front squat and push press plus any extra reps in the next round.