Coastline Chiropractic brings you Front Squat where athletes will be tested on their strength. Athletes will perform this workout in our indoor arena. See below for workout variations, standards and workout flow.
For Max Lift
Four minutes to establish:
5 Rep Front Squat (from the ground)
Notes & Flow
At 3.2.1.go, athletes will begin their lifts. Athletes will start standing in front of their empty barbell. Athletes will have the following weights: 4×45, 2×35, 2×25, 2×15, 2×10, 2×5, 2×2.5.
Athletes will have four minutes to complete as many attempts as possible at a five rep max front squat. The heaviest weight lifted within the four minute window, will be the recorded score. Athletes must start a lift before the four-minute mark on the clock. If an athlete begins the lift before the buzzer, he/she will be able to finish the lift.
Athletes must take the barbell from the ground. Athletes can squat clean the barbell and as long as the athlete’s hips break parallel, the squat clean will count as one rep of the five-rep front squat. If an athlete catches the clean above parallel, that will not count as a rep. Athletes can catch above parallel without resetting and lower into a front squat and earn a rep.
Athletes must successfully complete five front squats for the score to count. If an athlete is no-repped, he can continue lifting unless the barbell is dropped to the ground.
The score is the highest lift completed. There is no tiebreak for this workout.
Front Squat – Athletes must take the barbell from the ground. Athletes can squat or power clean the barbell to the front rack position. A squat clean will count as one of the five reps. Athletes can hang clean the barbell to the front rack position.
Athletes must maintain a front rack position throughout the movement. Crossarm front squat variations and using straps will not be allowed.
The athlete’s hips must break parallel at the bottom of the movement and the hips and knees must fully lock at the top of the movement.