Seriously.

Sink em’!

With the required upright torso position in a front squat you can easily go rock bottom while maintaining core tension. Deep squats require more involvement from your glutes and hamstrings, so do it! Who the heck doesn’t want a stronger posterior chain?!

Get a BIG breath, hold it, then sink your squat and REAP the reward!

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Front squats and shoulder presses are a vehicle to top performances in CrossFit benchmark workouts.

Continue to build your strength in these two exercises and you’ll be amazed at the carry-over they have.

Show me a good front squatter and shoulder presser and we are on our way!

Heavy 5 rep sets are the prescription; this rep scheme has a nice CrossFit Carry-over

Here is an in-action Video of Front Squats and Shoulder presses;

 

Jerry Hill’s CrossFit Oldtown: Front Squat, Shoulder Press from Jerry Hill on Vimeo.

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Chute Fighter – A rough stock animal that will not stand still and tries to fight the cowboy before he leaves the chute.

 A simple little circuit compounded in difficulty by the Nasty addition of 50 Bullwhips…

A good test of conditioning and grip endurance

“Chute Fighter”

 

5 Rounds for time:

10 Chins
30 Air Squats
50 Bullwhips

 

Video of Chute Fighter

Wall Alarm – Facilitates the process of getting the right tools to the right place on the initial dispatch, helps eliminate the guesswork of “when will the pain kick in”.

 A lung searing workout compounded by the high box jumps, (26 inches for Women, 32 inches for Men).Tough start to finish, a killer Cardio workout!

 “Wall Alarm” 

10 rounds for Time:

5 Burpees

10 High Box Jump

15 Wall Ball

Video of Wall Alarm

Cannon – You can’t shoot a cannon from a canoe; one of my favorite core strength and conditioning phrases. Think about it…

This workout is a great test of Strength Endurance; both bodyweight and barbell, as it involves higher repetition pullups and Front Squats.  We add a power and conditioning element by including the Concept2 Rower.  The workout is a descending ladder, meaning the repetitions decrease each round.  This keeps intensity high as fatigue sets in.

“Cannon”

 

For Time:

Row 1,000 Meters

Front Squat x 21 (65lbs Women, 95lbs Men)

Pullups x 21

Row 750 Meters

Front Squat x 15

Pullups x 15

Row 500 Meters

Front Squat x 9

Pullups x 9

 

Video of Cannon

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