Welcome to the wonderful world fitness.
This week at CrossFit Rotherham you will begin your new squat cycle and the workouts will be hard and high intensity. Full effect CrossFit.
The Lucas Parker Front squat cycle you begin today will last for 6 weeks. You will be squatting 2 x per week and alternating between EMOMS, speed work, tempo and regular strength sets. Today you will be alternating between sets of 6 and 1. Monday also marks the beginning of a clean complex, so get ready to go heavy on the clean and jerks. The workout is an accessory to your lifting and should, in theory, be heavy, hard and relatively short.
Today will be hard, I’m keeping the three-workout template in because it seems to be working quite well and we are managing to get a lot of good work in. You will be starting with a workout that comprises of 2 separate workouts but with the same format, you have to complete a group of movements every 3 minutes. It will be hard. The second is 400m run intervals then 100 ttb for time.
I wouldn’t want to leave out the snatch’s and just keep the cleans, so you will start with a snatch complex that should make you nice and warm for your max reps of overhead squats. We haven’t done as many deadlifts in a while so they will begin to be in more workouts. Don’t look like shit…………. Please.
15 minutes of sweaty balls is the name of your workout, I shall leave it at that. Continuing with the same theme it will be 3-minute amraps with 2 minutes’ rest of rowing and muscle ups.
Speed day for your front squats, 10 sets of 4 @60% on the minute every minute. I apologize for what comes next but it needed to come, Open 14.5. One of the most grueling open workouts of thrusters and burpees.
That’s the beginning of your new program, your front squat will go up if you move well and you will get fitter. Hell, if you eat well, you may even get ripped.
Peace out troops.
The CFR Crew