Front Squat 5 x 5 – 65-75-80-80-80% of your 1 Rep Max or work to a heavy set of five.


10 min AMRAP
10 Ground to Overhead 50/35kg
20 WTD Lunge 20/15kg

10 min AMRAP
10 Hang Power Clean 45/30kg
20 Lunge Steps


Squatting for Strength vs. Squatting for Mass

In CrossFit, we squat all the time. Whether it’s in the strength work done at the beginning of the class or as part of the metcon, we regularly see back squats, front squats, overhead squats, squat cleans, thrusters and wall balls throughout the week. The squat is so valuable as a training tool because it is A—one of the most functional movements we can perform as humans —and B—it is a pure compound movement, meaning that it activates a high number of joints and muscles. When multiple muscles are worked in a lift, your body secretes higher levels of testosterone and human growth hormone—which are both vital for muscular development.