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

*Holding the bottom of the front squat for designated time

Full Dead Stop Pause Front Squat (5-5-5-5-5)

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 Bar Front Squats

*The goal here is all about keeping all 30 reps 100% perfect. Not worried about weight, if you can maintain perfect mechanics with the bar, grab a lighter bar or use a PVC pipe.

Metcon (Time)

For Time:

9 Power Cleans 185/135lbs

9 Burpees

9 Deadlift

50 Ab Mat Sit Ups

6 Power Cleans

6 Burpees

6 Deadlift

40 Ab Mat Sit Ups

3 Power Cleans

3 Burpees

3 Deadlift

30 Ab Mat Sit Ups