Ralston Creek CrossFit – CrossFit

Whatever you do today, make the transition between front squat and back squat on the strength WOD as quick as possible, while staying safe and maintaining good form. This transition point is not a time to catch your breath. It’s ok to be out of breath after each set, you have plenty of time to recover.
You won’t hear us tell you this very often, but I want you to go much lighter than you think you should on the metcon. The number of times you’re going to go below parallel means it won’t take much weight to give you the intended stimulus. For most people, the 45 jumping squats will be the worst part by far!

Metcon (Weight)

1. 3 FRONT SQUATS + 3 BACK SQUATS (28:00 – 40:00)

Every 4:00 for 3 sets

3 Front squats + 3 back squats

*0:00, 4:00, 8:00

*Perform a heavy set of 3 front squats, rack the bar then immediately perform 3 back squats.

*Leaderboard only the heaviest set completed.

Metcon (Time)

2. WOD (45:00 – 55:00)

For time:

45 Jumping air squats


21-15-9 for time:

Front squat

Back squat


45 Jumping air squats

L3 – 95lbs/65lbs

L2 – 75lbs/55lbs, 30 air squats

L1 – 45lbs/35lbs, 15-12-9, 20 air squats

Leave a Reply