Monday Workout: Front Squat and a Pull-up / Push-up Ladder

erin bacon

Strength

Build to a heavy single Front Squat, attempting a PR if able.

WOD

Level 1

  • On the 1st minute do 1 Ring Row and 1 Push-up with Hands on a Box.
  • On the 2nd minute do 2 Ring Rows and 2 Push-ups with Hands on a Box.
  • On the 3rd minute do 3 Ring Rows and 3 Push-ups with Hands on a Box.
  • … repeat until time runs out in the minute.

Level 2

  • On the 1st minute do 2 Pull-ups and 2 Push-ups.
  • On the 2nd minute do 4 Pull-ups and 4 Push-ups.
  • On the 3rd minute do 6 Pull-ups and 6 Push-ups.
  • … repeat until time runs out in the minute.

Cool-down

Overhead Squat with a PVC for 50 reps, slowly and with perfect form.

35 thoughts on “Monday Workout: Front Squat and a Pull-up / Push-up Ladder

  1. FS: 145 (12# PR!)
    WOD: 10 + 17 = 77 total reps

    1. Congratulations on your new PR!

  2. FS: 185, fail on 205
    WOD: 2, 4, 6, 6 = 36 total reps, strict C2B pullups

  3. FS 121(PR!)
    WOD
    6 + 10 box PUps

    1. Congratulations. I would have liked to have been there.

      1. Thanks Al! Maybe see you tomorrow!

  4. FS: 199
    WOD: 14+30= 142 reps

  5. FS: 185
    WOD: 8 + 8

  6. Front squat: 245

    WOD:
    Finished 5 complete rounds; ran out of time with 2 push-ups to go on the 6th.
    82 total reps.

    1. I think 245 was a PR on front squat.

  7. FS: 134×2 (new pr +19) failed at 145

    1. WOD: 10 + 10 pull ups (70 total reps)

  8. FS: 199#
    WOD: 4 + 15, blue band

  9. FS: 120# (PR by 15# I think!)
    WOD: 12+12, 84 total reps

  10. FS: 275# a2a, WOD: to round of 14 with 12 pullups (c2b)

  11. @home w girls w germs —

    Wod: finished the round w 10 reps & then had nothing left in me. Scale – doing pull-ups from standing position

    No good rack for heavy FS but worked on form w some sets @85#
    Worked on overhead squats w broomstick 🙂

    1. forgot to add to my post below YOU have been your hubby’s inspiration recently for your work on pull-ups:)

  12. FS: 255
    WOD: 20 pullups + 4 pushups

  13. FS- 147#
    WOD-16 + 2

  14. 235#
    8 full rounds + 13 reps

  15. FS: 164 (PR) major brain fart, thought I had 140ish on the bar, and then tried to jump to 182 (F) due to some other math issues oops :); probably could have made 177
    WOD: 16 + 11

    thanks for introducing me to the belt Elizabeth!

    1. your 182 attempt was my fault, sorry!! So many misunderstandings with calculations!!! But I’m happy it helped you PR 😀

  16. love my 4:45 peeps!! todays bonding question of the day was to name someone in our crossfit community who has inspired you recently… answers ranged from Jon Forneys knowledge of technique , Lauren Connors long distance running, Chris Garay’s friendly email reminder to get your butt back in the gym, Joyce’s youth and drive, our nutrition challenge winners, Erin K’s motivation to workout with a broken foot, and quite a few shout outs to Thomas for his superman strength in Cville Strength classes!!
    WHO HAS INSPIRED YOU RECENTLY????

  17. FS: 155 (could have gone heavier)
    WOD: 16+13… think some of us may have scored this a little differently today… so 7 full rounds + 29 reps…

  18. FS: 205 pr
    WOD level 1.5: Did the 1,2,3 rep scheme and failed on 9 pullups (strict pullups)

  19. FS: 195#
    WOD: 12 + 19 = 103 reps

  20. FS-205 pr but needs serious work
    WOD- completed the round of 16 + 8 pull-ups in the round of 18.

  21. FS: Goblet squat (25#)
    WOD: Completed round of 12 + 8 pushups (ring rows sub’d for pu’s)

  22. 115 FS; Round of 12 and 14 rr

  23. 245# FS, PR
    Round of 12 and 14 PU

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