Skill
Front Squat
Working from the floor or a rack
5×2 w/dead stop in bottom of squat

You can choose to work from a rack or the floor for today’s strength work. We have eight squat racks on the main floor. Depending on class sizes and if you are comfortable sharing a barbell you can find someone (or two) to squat with and work from the rack today. 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. 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 with a pause in the bottom of each one. 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
5 rounds of 2 minutes on 1 minute off
9 box jumps
6 push press

Each work period today will be two minutes long. Two minutes will go by fast and you’ll have one minute of rest after each work period so do your best to move fast and push the pace! Choose a weight for your barbell that allows you to complete all six push press unbroken through most of the workout. If you are having to break up the barbell reps and rest for too long you have gone too heavy. Your score at the end of the five rounds will be total rounds plus any extra reps.

standard:step-ups, 95/65 lb
rx:24/20″, 115/85 lb
sport:24/20″, 135/95 lb
overachiever:24/20″, 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. if you are working with a dumbbell or kettlebell it will be up to you to break up the push press reps as evenly as possible between each arm. If you don’t have a box for either box jumps or step ups you can either do broad jumps or find something small that you can jump over like a small packing box, cooler or bench. Your score at the end of the five rounds will be total rounds plus any extra reps. See you on the leaderboard!