OtherWeightliftingBenchmark20:00
Quarterfinals 21.4
Weightlifting
Solo
Workout Details
Other
20:00
For Load:
4Front Squat
Max load
Time Cap: 20 Minutes
Original WOD
For Load: 4 Rep Max Front Squats Time Cap: 20 Minutes
Coaching Tips
Strategy
- 1Start with a warm-up set at a lower weight to prepare your legs and ensure proper form before your max attempts.
- 2Consider doing one or two lighter sets of 3-5 reps to establish your form right before moving to heavier weights.
- 3Maintain a controlled pace during the squat, focusing on power in the upward phase to avoid fatigue before your final attempt.
Safety Considerations
Technical Focus
Maintaining an upright torso and full depth in the squat for optimal form.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row - 2-3 min(Light intensity)
Mobility Work:
- 5 each side Hip Flexor Stretch - 30 sec(To open up the hips.)
- 5 each side Ankle Mobility Drills - 30 sec(To enhance depth in the squat.)
- 5 Dynamic Squats - 30 sec(To prepare for the movement.)
Activation Sets:
2 rounds- 5 Front Squat (light load)(Focus on form.)
- 10 Bodyweight Squats(Prepare the body for load.)
Scaling Options
Intermediate
Reduce weight to about 20% less than your 4 Rep Max target.
- 1
front squat
Weight: 240/160 lbs (109/73 kg)
Scaled
Reduce weight to about 40% less than your 4 Rep Max target.
- 1
front squat
Weight: 160/100 lbs (73/45 kg)