WOD

Wed, Apr 8

Coach J

Our monthly focus for April is endurance and stamina. Despite that, we'll continue to mix in other workouts along the way and today is one of them.

Today, you get to lift heavy relative to your capacity, a 3-rep max front squat. This effort should require all of your focus and attention to execute each set.

You can Look back to Jan. 20, 2026, to see your most recent 3-rep front squat lift; Or, if you are familiar with a recent 1-rep-max front squat, lift around 70% or more of that number in each set of three.

At the end we'll close with a short 1 minute finisher.

CrossFit 20260408

Front squat 3 rep max

CrossFit 20260408

(Reps)
WARM-UP:
200m walk
10 banded monster walk steps, forward then 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! WOD: For load:
Front squat
3-3-3-3-3

– Lift once every 3:00-4:00

MODIFICATIONS:
-Reduce and limit load to maintain a sound front rack position; Increase load only if technique is maintained for all 3 reps

STIMULUS NOTES:
Those less comfortable with the front rack position should prioritize improving rack position before adding significant load

MINI-TEST + STRETCHING:
AMRAP x 1min:
Front squats
– Use ~65% of today’s heaviest lift.

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

1^st	21 Rx	Coach B Wed, Apr 8, 2026
2^nd	20 Rx	Julie A Wed, Apr 8, 2026
3^rd	19 Rx	Cassy Wed, Apr 8, 2026 Holly Wed, Apr 8, 2026
1^st	17 Rx	Brandon Wed, Apr 8, 2026
2^nd	14 Rx	Robert Wed, Apr 8, 2026
3^rd	8 Rx	Brice Wed, Apr 8, 2026

Coach B	21 Rx	75#
Julie A	20 Rx	105#
Holly	19 Rx	85#
Cassy	19 Rx	80#
Carmille	18 Rx	85#
Brandon	17 Rx	175#
Kathleen	17 Rx	75#
Robert	14 Rx	80#
Natalie	14 Rx	65#
Brice	8 Rx	120
Garrett	7 Rx	105#
Amelia	12	Non-squating division