Skill
5×3
Front squat (from a rack or the floor)
We’re bringing back some heavy squats! 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 three 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
AMRAP in 10 minutes
7 goblet squats
4 weighted step ups
Another day, another couplet! You’ll need a kettlebell for both movements and a box as well to get this workout done. You’ll be using one kettlebell for both the goblet squats and the weighted step ups. It’s up to you how you hold your kettlebell for the step ups but for the squats make sure to hold the weight at your chest in a goblet position. In a workout like this do your best to pick a pace that feels sustainable from the start. Focus on an upright chest and torso in both the squats and step ups. Quality movement will always pay off!
standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/32 kg
CFD at home:
This workout can be done with a kettlebell or dumbbell. The only adjustment that might need to be made would be if you don’t have something to use for the step ups. If this is the case you can switch up the step ups to lunge steps with your weight instead. Your score will be total rounds plus extra reps at the end of the ten minutes. See you on the leaderboard!