July 23, 2012
July 27, 2012

Now that we’ve tested out what our back squat cycle could do for our deadlifts, it’s time to revisit the front squat to see if they’ve also realized some increases. And what better way to do this than to revisit a workout we hit half way through the squat cycle.

Front Squats 10, 8, 6, 4, 2

Everyone began with at least two warm-up sets, with the first being bar-only. After that, lifters could choose the weights they wanted to shoot for during each set, adding weight as needed so long as everyone maintained good form through-out. As mentioned above, the rep scheme should have seemed familiar, because we did the same thing two months ago at the end of May (“THE BRUNT OF KEEPING IT UP FRONT“).

A few people were asking about how to estimate weights for each set. If you happen to know off the top of your head what your 10-rep max front squat is (and, honestly, who doesn’t??), then you can simply work from there. If, like everyone else, you have no idea what that number is, but you DO know what your 1 rep max is, then you can use this handy chart compiled by the folks at EXRX.net:

(Click on the chart for a larger view)

Using the chart as a rough guideline, you can plan out your sets. Remember, though, that this is a “rough guideline” for performing multiple sets, as the chart is a calculated estimate of how many reps could be performed at a certain weight for a single set. When performing multiple sets, you want to lower that number a bit more – so while the chart says you should be able to perform two reps at roughly 93-95% of your 1RM, that doesn’t account for the fact that you’ve just attempted 4 other sets totaling 28 reps, all at or near theoretical max weight.

100 Reps of 1x AMRAP Thrusters + Burpees

This was similar in nature to a met-con we did last year, but with only thrusters and burpees instead of rowing, push press and burpees. The ultimate goal to achieve 100 total reps between the two exercises. Weights for the thrusters included 95lbs, 65lbs, 45lbs, or 30lbs, and a time cap of 8 minutes was placed on the whole workout.

To get 100 reps, each person began with a set of AMRAP Thrusters, working to get as close to 100 as possible. Once the bar was dropped, the deficit was then made up in burpees. In other words, if you complete 20 thrusters, then you need to do 80 burpees to get to the magic number of 100. Class was run in heats, starting every two minutes, and definite props go to the final groups who started their workouts surrounded by classmates working out but ended with only a few others nearby owing to the time cap and prescribed cool-down-walk around the church.

Please be sure to check Sunday’s post regarding two upcoming events. If you are interested in either, or have questions regarding either, please let Tom or Chris know. The forecast for Thursday is hot, so please be sure to hydrate!



  1. Katie says:

    Wow, early post today!

    I missed the memo about the warm-up sets…I bet that would have helped. I did my front squats at 30-40-50-50-60#, up from a max of 45# when we did them in May. My set of 6 sucked, my hips rose early and knees caved and it was just bad. The 4 and 2 went a little better, but I had to fight for the final rep, and it felt like it took about 10 seconds to get up.

    I made it to 76 on the metcon (20 thrusters and 56 burpees). My limiting factors surprised me — on thrusters it was my wrists hurting, and on burpees it was my arms being tired. I expected it would be my legs and lungs. I stuck to grandma burpees…I’m trying to be nice to my SI tendon/joint, and the quick jump from regular burpees aggravates it. I could have pushed harder, but that’s okay. I’m going to get lots of sleep and come back strong on Thursday.

  2. Erica says:

    Happy Birthday Dian!!

    Coming into yesterday, my hammies felt totally fried and this morning, my quads have joined them 🙂 Worked with Jo, Amelia, and Andraea. Did 65, 85, 105, 115, and 120 (missed 125). For the thrusters, I agree with Katie that my limiting factor on doing more was my wrists. I got 20 thrusters and finished the 80 burpees before time was up, with aching shoulders/arms. I love those kinds of workouts!!

    I’m out until next Tuesday as I’m headed up to NYC for the CrossFit Endurance Certification (and wedding dress fitting, shhhh) so hopefully I’ll come back smarter and with more endurance :).

    Have a great weekend!

  3. Erica says:

    Also, that chart is interesting because there doesn’t seem like much of a difference between the 10 and 1 rm. Most of the weights were similar to what I did, except for the earlier ones.

  4. Jon Ski says:

    Great workout as always!

    95-115-135-155 (3 reps)- 165 (sloppy)

    Will keep working on the form as it gets heavy (thanks Chris)


    12 thrusters at 65# (I almost fell on the floor going down on the first one) 55 burpees to follow.

    also… many thanks for the kind words regarding the blog post on CF Dupont. CFDC, its coaches and athletes are a big part of the successes I have recently enjoyed in my ongoing journey to great health and fitness!

  5. SBV says:

    Some good and bad last night.

    Good: PR front squat at 225#. First time ever completing 21 unbroken thrusters at 95# (the first portion of “Fran”).

    Bad: Felt like I was wearing a weight vest on burpees. Struggling to adjust mentally to new-found bodyweight and lack of conditioning.

  6. Mark Minukas says:

    Fun workout. Cool to see people working hard.

    PR’d front squats at 255lbs. Felt good!

    Did 23 reps at 95lbs on the thrusters and finished in 6:57. Wierd, but the burpees felt easier (but probably went a lot slower) as I went on.

  7. First time commenting on the CFDC site! Super sore from Monday’s CFDupont class full of back squats, so I was nervous for the front squats but they ended up not being too terrible.

    30-40-50-60-80# (those last two weren’t the prettiest but I was just happy to make it all the way up!)

    40 thrusters (ugh wrists)
    50 burpees (was lazy until the last thirty seconds, next time need to push myself harder the whole time)

  8. SaltyHat says:

    Way to go Kat, glad to have you commenting! And awesome work last night – that was definitely a tough way to go on the legs, but glad to see you didn’t give up.

    As to the chart, the difference is largely a product of scale (no pun intended): the greater the 1RM, the larger the difference in weight. For me, according to the chart, there’s a 80lb difference between what I should be able to do for 10reps (~75%) and what I should be able to do for 1rep (100%).

    AND – Happy Birthday Dian!!

  9. Katie says:

    Kat, your front squats looked awesome, I never would have guessed you squatted the day before! And I was SO impressed with your thrusters, you just kept going…and going…and going. You and Melissa both rocked it; I really enjoyed working with you ladies as well as Emily.

  10. Katie says:

    Tom and Chris, I’m noticing I wasn’t the only one who felt it in my wrists last night…any suggestions/comments on that, or is it just one of those things we have to suck up until our wrists get stronger?

  11. edgy reggie says:

    Happy birthday Dian!

    I worked with Jon and Dan last night on the front squats. My progression was 135# x 10, 165# x 8, 185# x 6, 205# x 4, and 225# x 2. I made sure that I performed each rep with correct breathing and sufficient depth (although I have been told that my front squat depth is better than my back squat depth). 225# was no problem, and it felt great…even with the gym humidity. I probably should have tried a single at…maybe, 240#.

    Anyway, I felt stronger on the front squats.

    I sat out on the met-con due to the fact that I will be competing on Saturday (July 28).

    I will, more than likely, miss class tomorrow (July 26) and just go to yoga. But I should be back in full force for Sunday.

  12. Julia says:

    Tough one for me – had an early miss on front squats, and had to fight hard for every subsequent rep. Finished the metcon, but no thanks to my sloppy thrusters (Control!!!). Dropped the bar early, and burpees got me to the end (assuming I counted correctly — this is awful, but I’m not 100% positive I did). Not much of a consolation prize even if I did — you don’t always get to burpee your way out of workouts! So, about that C-word…

    Happy birthday Dian! and have a great time at the cert, Erica! Looking forward to learning from you. 🙂

  13. Tom Brose says:

    Happy Birthday Dian!

    For those dealing with wrist discomfort in the Front Squat, there are a few fixes. Yes, over time you will adapt and get used to the feeling, but improving position will make the most difference. Keeping the elbows up is the cue we use the most. While we talk about the elbows, the actual SQUAT makes the difference. The more the hips rise before the torso, the harder it is to keep control and position. Keep the torso upright, and the pressure on the wrists is dramatically lessened.

    Julia, only you would consider doing 85 burpees as taking the easy way out.

    Jon, your story was amazing. I’m impressed by the 285 lber who took a stand and accepted responsibility for himself. At some point, were going to have to hear that family story though…

    Erica, I’m super proud of you for taking the leap and going to the CFE cert.

    Reggie, good luck at the meet!

  14. TomandAmi says:

    Happy 41st Dian! 41 is the new 25 – and I knew you when you were 25 and you are better now.

    Tuesday killed me – could not keep up with the York and Standard. Stopped at 1 at 200 – slight lower back tingly thing so I am learnign to check the ego and live to lift another day.

    Got 25 at 95 then sucked wind for burpees in the time cap to 86-7-8 delerium here but continued for an even 100 – rest today.

    Jon amazing story – who knew?

    Sucks about Michael Hall – coward punks – throw a few bucks in to support him, small world – turns out he taught yoga at ACC where I work.