Warm-up
Spend 2 minutes in Z1
Then, grab an empty barbell and complete 2 or 3 rounds
10 shoulder stretches w/barbell in the front rack
15 front squats
:30 squat hold, use a rig or grab a KB
Mobility
Front squat mobility; front rack, ankle, and quads
CF Strength
Front squats – 5×3; start at 70% and build
Think about keeping the elbows up through the entire lift. Which seems simple in context but sometimes provides more of a challenge then simply pushing your arms towards the ceiling. If you let your chest fall then the elbows will follow. So try to keep your chest up and push your hips forward instead of back like in a back squat.
CF WOD
“EMOMma”
14 min E2MOM
7 front squats (135/95#)(115/75#)
7 OtB burpees
7 push jerks
That’s right, an EMOM as your WOD. This one will require a little grit to get through but remember you have 2 minutes to do all of the work above and get in a little rest. Since it is going to be 7 full rounds, getting 20 to 30 seconds of rest is the only way you will make it through. So make sure the weight on the bar is realistic and the rep scheme allows for it.
