Front Squats and AMRAP 5s


*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 400m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


Front squats, 5×5-Build to heavy set of 5 (60,65,70,75,80%)


Partner AMRAP 5s of: IGO-UGO with a partner

AMRAP 5 of:

  • 1 Wall Walk

*Rest 1 minute and rotate

AMRAP 5 of:

  • 5 Box Jumps (24/30)

*Rest 1 minute and rotate

AMRAP 5 of:

  • 10 Calorie Bike Sprint

*Rest 1 minute and rotate

Ex: Partner 1 does 1 wall walk while partner 2 rests then partner 1 rests while partner 2 does 1 wall walk, repeated for 5 minutes.


Stimulus Goal:

Why Do This Workout?  This workout will improve your lower body strength and explosiveness while also improving your shoulder strength and stability.  Workouts like this are the kinds of workouts that result in the classic CrossFitter physique of “strong butt, big quads, and strong shoulders.”

Duration and Feel: The front squats should start moderate and end feeling moderately heavy on the last set.  The AMRAP 5s will obviously last 5 minutes, but you should be getting a 1 to 1 (1:1) work to rest ratio if you partner with someone appropriately.

Specific warm-up focus: Prep the hips, ankles, and shoulders. Animal crawls would be a good prep for this workout.

Scaling Options: Go to back squats if the front squats are conflicting with a current limitation you may have.  Use smaller box heights for jumps as needed, or do step ups. Scale the wall walks by not going all the way to the wall (go 3/4 or half way up), or do an inchworm with 2 push ups. For the bike, if one partner is getting buried with calories, adjust the cals to make it more even.  For example, one partner can do 12 cals and/or the other partner can do 8 cals. 



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