Monday

250310

Workout of the Day

104

Front squat 5-5-5-5-5 reps

Compare to 220904.

Post loads to the comments.

Stimulus and Strategy:
Today is a heavy day. As always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you are working to your limits. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
Reduce the loading of the barbell as needed to maintain consistently sound mechanics.

To adjust the complexity of the lift, consider performing a goblet squat with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform unloaded air squats.

Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.

Coaching cues:
Let the elbows lead you out of the bottom of each squat. Find a target above your gaze and drive your elbows to that spot on every rep.

Resources:
The Front Squat

Find a gym near you:
View the CrossFit map

Comments on 250310

104 Comments

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Ralph Keeley
March 15th, 2025 at 11:14 pm
Commented on: 250310

M/39/6’/174#


225/225/225/225/225


*Back has been cranky and first heavy squat workout in a while so this feels like a win.

*All sets without a belt.


200508: 215/235/255 (5-lb. PR)/235/225

220904: 235/245/250/245/235


Deo gratias

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ART SHELDON
March 14th, 2025 at 2:00 pm
Commented on: 250310

M56/150


167-177-190-177-177

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Scott Wiedmeyer
March 13th, 2025 at 11:21 pm
Commented on: 250310

38 / M / 5'9" / 140lbs


125-125-135-135-125

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Salvatore Sangregorio
March 12th, 2025 at 10:33 am
Commented on: 250310

Front squat

5x5

30-40-50-54-60 kg

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Vito Zolota
March 12th, 2025 at 7:13 am
Commented on: 250310

M/55 👨🏻‍🦳

in kg

40, 50, 60, 70, 90(3+2)

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Park Hyunwook
March 12th, 2025 at 5:57 am
Commented on: 250310

70*5

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Wayne Andrews
March 12th, 2025 at 4:59 am
Commented on: 250310

60kg 65kg 70kg 75kg 80kg

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Nate Loehr
March 11th, 2025 at 11:08 pm
Commented on: 250310

M/46/5’11”/225

135/225/295/315/325

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Az Native
March 11th, 2025 at 10:06 pm
Commented on: 250310

Saving for later. Did deep alternating 1 arm Sumos off end of picnic table with 1.5pd KB. 5 sets of 12 and wow did it burn. Then followed with 5 x 10 of KB deep squat curl into goblet squat to overhead extension. Thought I’d try some new stuff and they did not disappoint.

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Marco Rossi
March 11th, 2025 at 5:43 pm
Commented on: 250310

M-43/178/72kg:

15' practice handstand hold, pistola squat and ring Muscle Up, then:

Wod,RX: 5x5@90Kg

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Leônidas Fagundes
March 11th, 2025 at 4:28 pm
Commented on: 250310

205-215-215-215-225lbs

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Ki deok Park
March 11th, 2025 at 10:58 am
Commented on: 250310

155 175 195 205 205

Full Squat

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Malika Bakhtiarova
March 11th, 2025 at 9:30 am
Commented on: 250310

20, 30, 35, 40, 40

Its my light heave day :D

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Jason Myer
March 11th, 2025 at 5:00 am
Commented on: 250310

Just saw this tonight, and today was a preprogrammed front squat day - nice!


m/50


185-195-205-225-235

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Nathan Shinn
March 11th, 2025 at 3:51 am
Commented on: 250310

m/39.


205/215/215/205/210

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Andrew Gundlach
March 11th, 2025 at 3:43 am
Commented on: 250310

165-165-165-165-165

M/190/69”

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Edwin Tolon
March 11th, 2025 at 3:42 am
Commented on: 250310

Did my workout 55555 front squat

100 lbs

120 lbs

150 lbs

160 lbs

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Sam DiTirro
March 11th, 2025 at 3:02 am
Commented on: 250310

95-115-135-165-185

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Steven White
March 11th, 2025 at 1:12 am
Commented on: 250310

45-75-95-115-135

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Lincoln Kerger
March 11th, 2025 at 12:50 am
Commented on: 250310

Overcome by events, back tightness, and knee pain. Just did some stretching/mobility work. Will look to make up what I can later.

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Mike McEachron
March 11th, 2025 at 12:39 am
Commented on: 250310

5x5

185lbs

215lbs

235lbs

255lbs

275lbs

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Seth Cormier
March 11th, 2025 at 12:08 am
Commented on: 250310

-15 Min Warm-Up

-135; 155; 165; 175; 185

-10 Min Cooldown

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Quinn McCutchen
March 10th, 2025 at 11:59 pm
Commented on: 250310

55 yo M/ 5'9"/ 152 lbs


Front Squat 5x5


135-140-145-150-155 lbs

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Brandon Higgins
March 10th, 2025 at 11:20 pm
Commented on: 250310

135-185-225-245-255


Then did a metcon with the crew at station 10 today

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Lawrence Highsmith
March 10th, 2025 at 11:08 pm
Commented on: 250310

Set 1 170 (5reps)

Set 2 145 (5reps)

Set 3 165 (5reps)

Set 4 185 (5reps)


Set 5 (broken up)

190 (1rep)

205 (1rep)

190 (1rep)

195 (1rep)

200 (1rep)

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Jennifer Avery
March 10th, 2025 at 10:54 pm
Commented on: 250310

45, 55, 65, 75, 85

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Lori Rymer
March 10th, 2025 at 10:46 pm
Commented on: 250310

F 67

55# 95# 100# 105# 110#

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Jacob Sutter
March 10th, 2025 at 10:14 pm
Commented on: 250310

145-165-185-215-215

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Derek Eason
March 10th, 2025 at 10:02 pm
Commented on: 250310

245-245-245-245-245lbs.



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Sam K
March 10th, 2025 at 9:49 pm
Commented on: 250310

225, 245,245,245(x3), drop back to 225 to finish

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Jared Timmons
March 10th, 2025 at 9:40 pm
Commented on: 250310

65-95-135-155-160

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Jason Martinez
March 10th, 2025 at 9:38 pm
Commented on: 250310

135

185

205

225

245

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Jon Wilson
March 10th, 2025 at 9:30 pm
Commented on: 250310

95

135

155

185

205

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Vincent Bowman
March 10th, 2025 at 9:10 pm
Commented on: 250310

95-135-155-175-185x3

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Will Valtadoros
March 10th, 2025 at 9:04 pm
Commented on: 250310

M/26/185#


185-185-185-205x4+185x1-205

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Will Valtadoros
March 10th, 2025 at 9:05 pm

185* for last set whoops

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William Lykins
March 10th, 2025 at 8:52 pm
Commented on: 250310

185-185-185-205-225

5’9” 210lbs.

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Chance Billups
March 10th, 2025 at 7:37 pm
Commented on: 250310

185-205-225-245-255

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Mahé Laval
March 10th, 2025 at 7:31 pm
Commented on: 250310

85-90-90-90-90kg - 22yo 194cm 94kg

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Ariel Marboe
March 10th, 2025 at 7:12 pm
Commented on: 250310

Home gym, female

No rack, cleaning first each round

28-38-43-48-53 lbs

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Michael Arko
March 10th, 2025 at 7:06 pm
Commented on: 250310

145-155-165-165-165 lbs

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Favo K
March 10th, 2025 at 7:00 pm
Commented on: 250310

No rack, so have to clean first:

65,75, then switched to landmine for

95, 110, 120#


All ornery joints present & accounted for. Ghosts of years of equestrian pursuits haunting this one today.

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Cristian Parkes
March 10th, 2025 at 5:40 pm
Commented on: 250310

160 170 180 190 200 lbs

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Favo K
March 10th, 2025 at 7:01 pm

Nice!

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Jim Rix
March 10th, 2025 at 4:57 pm
Commented on: 250310

I was traveling over the weekend, and finally recovering from a shoulder/upper chest strain, so I worked out yesterday. And of course I did a squat workout, fully expecting hq to know and punish my freelancing. Sigh.


115-125-135-145-155#


Nowhere close to my FS 5 rep max, but reasonably happy with this after yesterday’s DB DL/squat workout and my current fitness level. Most encouraging, my wrists did pretty well. I spent a bit more time, and time after each set, stretching, and it definitely helped.


62/5’8”/155

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Favo K
March 10th, 2025 at 7:02 pm

Isn't that always the way!?! Great job today & glad you're getting back after the strain!

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Chris Jordan
March 10th, 2025 at 4:56 pm
Commented on: 250310

185-200-205-205-205#

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Favo K
March 10th, 2025 at 7:02 pm

Well done!

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Athanasios Bakogeorgos
March 10th, 2025 at 3:38 pm
Commented on: 250310

M50/77kg/179

50-54-59-60-64kg

With the hiatal hernia that I have I think there is my limit. Wear your belts young people.

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Favo K
March 10th, 2025 at 7:04 pm

Good advice to use care, always. Nice work!

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Kirill Morozov
March 10th, 2025 at 3:19 pm
Commented on: 250310

My 15 CrossFit Workout.) Monday Evening.

March 10, 2025.

5 Rounds.


Result: 50-60-70-80-85 Kg Hard.)

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Tassio De Souza
March 10th, 2025 at 2:50 pm
Commented on: 250310

70-80-90-90-90 kg

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Favo K
March 10th, 2025 at 7:03 pm

Great!

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Kolbey Wegner
March 10th, 2025 at 2:50 pm
Commented on: 250310

3 rounds ft:

30 front squats with 80lb

30 kettlebell snatches with 35lb

10:10

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Jim Rix
March 10th, 2025 at 5:03 pm

Good workout!

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Charles Meyers
March 10th, 2025 at 2:18 pm
Commented on: 250310

Beginner option:

Same as Rx’d.

55-70-85-105-135 lbs

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Favo K
March 10th, 2025 at 7:04 pm

Well done, solid increases!

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Aleksandr Sneg
March 10th, 2025 at 2:11 pm
Commented on: 250310

M 51/180cm/74kg


5×5, 60kg

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Jonathan Elmore
March 10th, 2025 at 1:57 pm
Commented on: 250310

Front squats remind me how old I am by bringing all my aches and pains to my attention.


95-135-165-165-185-205


I used straps on the bar which made a huge difference. (Wrist, elbow and shoulder pains) all with a side of knee pain 🤪

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Jim Rix
March 10th, 2025 at 5:03 pm

Don’t know how old you are Jonathan, but it only gets better! 🙂

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Favo K
March 10th, 2025 at 7:05 pm

Those are solid squats, despite the pain. Also, what Jim said!

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Jonathan Elmore
March 11th, 2025 at 12:58 pm

Not old enough to complain

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Dave Schroetter
March 10th, 2025 at 1:51 pm
Commented on: 250310

M- 53/ 5'7 / 225

Intermediate athlete/scale

220904-155/5, 175/5, 195/5, 215/5, 225/4

today

175/5, 195/5, 215/5, 225/5, 235/5, 255/2

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Jonathan Elmore
March 10th, 2025 at 1:58 pm

Not bad work 👍

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Jonathan Elmore
March 10th, 2025 at 1:58 pm

Not bad work 👍

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Wayne Lundrigan
March 10th, 2025 at 2:20 pm

👍👍

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Jim Rix
March 10th, 2025 at 5:01 pm

Bravo! Not very “intermediate” in my book!

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Favo K
March 10th, 2025 at 7:06 pm

Excellent, Dave! Nice improvement too!

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Ben Brennan
March 10th, 2025 at 12:00 pm
Commented on: 250310

175/185/190/200/45 (deload set)

+13# PR from last time!!!

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Jonathan Elmore
March 10th, 2025 at 12:58 pm

Congrats on the PR!

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Dave Schroetter
March 10th, 2025 at 1:54 pm

Congrats on the PR! Nice job!!!

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Favo K
March 10th, 2025 at 7:06 pm

Congratulations!🎉

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Stephen Bart
March 10th, 2025 at 11:54 am
Commented on: 250310

225/245/255/265/275 lbs lots of rest

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Jonathan Elmore
March 10th, 2025 at 12:59 pm

Great Job!

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Dave Schroetter
March 10th, 2025 at 1:54 pm

Big numbers, awesome!!!

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Jim Rix
March 10th, 2025 at 5:00 pm

Wow. Impressive!

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Favo K
March 10th, 2025 at 7:07 pm

Very well done!!!

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Luis Oliveira
March 10th, 2025 at 11:39 am
Commented on: 250310

100 Kg

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Jonathan Elmore
March 10th, 2025 at 1:00 pm

Nice work!

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Dave Schroetter
March 10th, 2025 at 1:54 pm

Well done!!!

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Jim Rix
March 10th, 2025 at 4:59 pm

across all 5 sets? Nice!

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Favo K
March 10th, 2025 at 7:07 pm

Awesome!

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Luis Oliveira
March 10th, 2025 at 8:48 pm

@Jim No, 10 Kg increases... Usually I only write the heaviest.

Thaaaanks everyone ;)

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James Gentile
March 10th, 2025 at 10:47 am
Commented on: 250310

Rxd at the Y. Last round didn’t feel great after the first rep so I called it there.


135-155-175-185-195-205-215 (Fx1)


20220904-up to 215, failed on 225

20220614-up to 195


happy Monday folks!

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Jonathan Elmore
March 10th, 2025 at 1:00 pm

Nice work

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Dave Schroetter
March 10th, 2025 at 1:53 pm

Solid numbers 👍🏼, nice job!

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Jim Rix
March 10th, 2025 at 4:58 pm

Well done. A lotta weight for FS.

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Favo K
March 10th, 2025 at 7:08 pm

Fantastic!

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Travis Bockenstedt
March 10th, 2025 at 10:47 am
Commented on: 250310

100-120-140-155-165

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Jonathan Elmore
March 10th, 2025 at 1:00 pm

Well done

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Dave Schroetter
March 10th, 2025 at 1:53 pm

Good job!!!

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Favo K
March 10th, 2025 at 7:08 pm

Nice job!

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Tashka Wilkinson
March 10th, 2025 at 10:19 am
Commented on: 250310

Front squat - 45-50-55-60-60

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Jonathan Elmore
March 10th, 2025 at 1:01 pm

Great job!

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Dave Schroetter
March 10th, 2025 at 1:52 pm

Well done!!!

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Favo K
March 10th, 2025 at 7:09 pm

Steady increases; great work!

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Collin Charles
March 10th, 2025 at 10:14 am
Commented on: 250310

5x5 @155lbs

7:00

M30 5’10” 207lbs

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Jonathan Elmore
March 10th, 2025 at 1:01 pm

Done in 7min. Not bad

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Marjan Dorkhan
March 10th, 2025 at 6:18 am
Commented on: 250310

Heaviest load 40 KG

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Jonathan Elmore
March 10th, 2025 at 1:01 pm

Nice job

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Dave Schroetter
March 10th, 2025 at 1:52 pm

Good work!

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Gavrilo Nikolic
March 10th, 2025 at 5:39 am
Commented on: 250310

70-75-75-75-75 kg

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Jonathan Elmore
March 10th, 2025 at 1:01 pm

Good work!

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Dave Schroetter
March 10th, 2025 at 1:52 pm

Way to go!👍🏼

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