Santiam CrossFit – CrossFit


Empty Bar Front Squat Hold – 30 Seconds

Add Weight – 25 Seconds

Add Weight – 20 Seconds

Add Weight – 15 Seconds

Add Weight – 10 Seconds

Full Dead Stop Pause Front Squat (4-4-4-4-4-4)

Full Dead Stop Pause Front Squat

This is exactly what it sounds like. Control your descent, completely stop momentum at the bottom, drive up through your whole foot to finish. The ultimate goal is form and the checklist is the same throughout the template and movements, full hand grip, elbows inside of hands, wind elbows IN, big toe and heel remain in contact throughout the entirety of the movement.

Post Strength

30 Perfect Position Empty Barbell Front Squats

Metcon (Time)


Power Cleans 75/55

200m Overhead Single KB Carry Between Rounds (4 total) 55/35

– switch arms as needed