Wed, 01/09/2019

January 8, 2019



Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

"Satan's Whiskers"
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees




The front squat is the focus of this two part workout. In part one, athletes will build to a heavy complex of 1 pausing front squat and 1 regular front squat. The pause takes place at the bottom for two seconds. In part two, athletes will complete a CompTrain Class Classic Benchmark Workout, “Satan’s Whiskers”. The load on the bar should be something that athletes could complete 15+ reps when fresh and in no more than 2 sets during the workout. Those with goals of competing in the sport of CrossFit can complete chest to bar pull-ups, while those with goals outside of the gym can complete chin over bar pull-ups. These are regular burpees, so we can aim to maintain the standard of full extension with a little air under the feet and a clap overhead.

Belts are something commonly seen in many gyms. While they do provide support to the midline and may make lifting easier, they end up doing a lot of the work for us. It takes away the need to stabilize the core and can become somewhat of a crutch for athletes. If we can limit belt use to competitions and true 1RM attempts, athletes will be able to build a belt of their own by supporting the weight with their own muscle and not an external object. It will be tempting to want to use a belt today, especially on the strength portion. Let’s encourage athletes to rethink their use of belts and build that core.



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