FallOut CrossFit – School of Elite Fitness Tri-cities, WA

November 19, 2013

Strength: Work up to a 1 RM front squat

WOD: 21-15-9

Front Squat

Toes to Bar









December 13, 2011

Front Squat 3-3-3-3-3

3 x 2 min AMRAP (1 min rest between each round)

5 push ups

10 double footed mountain climbers

15 medball chest to overhead press

(reps carry over into next round, pick up where left off on previous round)


Five Great Things About Front Squats!

Squats, squats, squats. So many ways to do them, but really, is there a benefit from doing them different ways? YES! Check out the benefits of doing front squats:

1. Less Spinal Load. The Front Squat is a harder exercise than the Back Squat:

  • Less hip involvement because of the upright position
  • Less stable position: shoulders hold the bar using your back muscle

2. Less Spinal Flexion. The upright stance during the Front Squats, makes it impossible to lean forward. If you do, the weight drops. This decreases your chances of rounding your back.

3. Less Torque. During a Front Squat, the torso stays nearly vertical during the whole lift. This puts less rotational force on your lower back. Another benefit of the Front Squat’s upright stance.

4. Abdominal Training. Keeping your torso erect during heavy Front Squats requires a strong set of abs. The Front Squat is a great exercise to work your entire core. If you lean forward too much during Back Squats, start doing Front Squats. They will quickly solve this problem.

5. Carry Over. The Front Squat imitates the catch position of the Clean. If you intend to power clean one day, Front Squats are a good way to prepare yourself.


September 8, 2011 WOD

Front Squats 5 x 3

Tabata sprints

Know Squat

Do you know squat? Why should you squat? Because you can, and if you can’t then you need to learn to. But why? The squat is the most basic and natural human movement. Functional by design. It is in the bottom position your intended sitting posture. We invented the chair which has led to the worlds decrepitude and back problems. This is why there are becoming more and more standing office desk. They even have desks now with the treadmill built right into it to eliminate sitting and force walking. The squat helps to develop your hips, powerful hips are a hallmark of an athlete. Weak glutes and hamstrings though are often the cause of a bad squat. But you should be using every muscle in your body to perform a squat correctly. Some people may say that squatting is dangerous. Simply ask them “how do they get off the toilet then?” How do you get better at squats? Do more squats!


WOD: Thursday

WU: 3 rounds

  • 10 tuck jumps
  • 10 squats
  • 10 Plank to Push ups


  • 20 Sumo Deadlift High Pulls (SDHP)
  • 40 Toes to Bar (T2B)
  • 60 Front Squat
    • Level III: 85/65
    • Level II: 65/45 K2E
    • Level I: <45/35 K2C

Your Very Best

As coaches it is our job to try and get the best out of you. Personal trainers point at a machine and tell you to go do 3 sets of 10 or lets run 30 min on the treadmill. Coaches make you do things that you wouldn’t normally think you could do, we make you do the impossible. But it doesn’t just start and stop with your coach, ultimately you decide how hard you are going to try, how hard you are going to push yourself, you must always give your very best. There will be days that will not be as much as others and somedays where you’ll amaze yourself. But the point is that you must never waste a day in the gym, you must always come in with the attitude that you left it all on the floor when you leave at the end of class.


WOD: Tuesday

  • 5 rounds of max reps Front Squat
    • Level III: BW/75%
    • Level II: 75%/50%
    • Level I: 50%25%
  • then
  • Max Double Unders in 3 min