Front squat: 4×8


500m Row

5 Front squat (135/95)(from the floor)

400m Row

10 front squat

300m Row

15 Front squat

200m Row

20 front squat

100m Row

WOD Brief:

Front squat Friday…but on a Wednesday! Keeping y’all on your toes(not literally) one squat at a time. Moderately high rep range today so pick a weight that you can maintain for all sets and reps(70ish%).

From there we have an amazing couplet of front squats and rowing! Front squats can be one of the single greatest movements for rowing performance. Holding the bar on your shoulders instead of your back, like in a back squat, emphasizes a more upright torso that requires more core strength, more upper back strength, and more quadriceps strength, all muscles that you need to hit those low splits. The bottom position of a front squat is also a similar position to the rowing catch, making the strength built in the front squat more likely to carryover to rowing than the back squat. So, nothing like a pairing of the two for time!

Box brief:

New hoodies/t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy/Sarah. We’ll cross-post it with you.

Leave a Reply

Your email address will not be published. Required fields are marked *