WOD

Tue, Nov 18 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Coach B

It's HEAVY DAY at CFA! We'll be going for 5 sets of 3 reps of front squats. Besides getting heavy today your focus should be on a good front rack position, chest up, heels down, knees out, and getting into that past parallel position. If you're still working on mechanics let that be your focus today. See ya'll soon!

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20251118

Front squat 3 rep max

Gymnastics Class 2025 1118

Feast of Flexibility 🦃

CrossFit 20251118

(No Results Tracked)
WARM-UP:
200m walk
2 sets:
10 monster walk steps, forward
10 monster walk steps, backward
10 banded sumo stance good mornings

3 sets:
6 push-ups
8 alternating Cossack squats
10 dumbbell goblet squats
– Increase dumbbell load for the goblet squats each set

WOD MOVEMENT REVIEW & WARM-UP:
4-5 sets:
3 front squats
– Build to 70-80% of 1-rep-max front squat
– Rest 1:00 between sets

HEAVY DAY! For load:
Front squat
3-3-3-3-3

– Lift once every 3:00-4:00

MODIFICATIONS:
-Modify range of motion, loading, or movement variation as needed

STIMULUS NOTES:
Heavy day relative to each athlete's capacity
Load should be challenging, relative to the athlete's strength and experience levels with this movement
Those less comfortable with the front rack position should prioritize improving rack position before adding significant load
Nov. CAP Benchmark

ACCESSORY & STRETCHING:
Accumulate:
30 single-leg unloaded deadlifts, right leg
30 single-leg unloaded deadlifts, left leg
1:00 single-arm plank hold, right arm
1:00 single-arm plank hold, left arm

1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch