We will be back to the Ben Smith Squat Program on Monday – week 7 through 12. In the meantime, lets test some leg and core stuff.
In both the quarterfinals and the age group online qualifier, all athletes tested the 4RM Front Squat. It’s a brilliant little test, because no one really knows it. There is a 20 minute cap, but it might as well be a 3 minute cap. Once you truly hit your 4RM, you ain’t lifting anything after it.
The lift was weird. I made a tough 287, about 15 minutes in, then I attempted 299. 1 and 2 were not a problem. Rep 3 was tough. On my 4th squat at 299, I hit a brick wall about 95% from the top of the rep. I have never missed a squat at the top – I always get buried at the bottom. I just ran out of gas.
Here’s my advice – don’t do a 4 rep set until you are super sure you are at, or very close, to your weight. Don’t waste the reps and core strength on the medium weights.
I actually used the Ben Smith warm up weights and used the back squat to get my legs ready. I knew my front rack would be fine when I needed it.
Open Gym this Sunday from 10-12pm!
Workout of the Day
Front Squat for load:
#1: 4 reps
20 minute cap – this is from the 2021 CrossFit Games 1/4 Finals and AGOQ
20 reverse crunch
10 snap to hollow rocks
10 floor thrusters
rest 30 seconds
10 minute cap