CrossFit Valitus – CrossFit

Box Front Squats

The goal of the Box Front Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively

Choose a box height that is just below parallel (you can also stack plates)

You will not rock back onto the box like a traditional Box Back Squat

On the Minute x 7:

2 Box Front Squats

Sets 1-2: 50% 1RM Front Squat

Sets 3-4: 55% 1RM Front Squat

Sets 5-7: 60% 1RM Front Squat

Straight into …

at the 9 minutes mark

Metcon (Weight)

Front Squat Complex (On the 9:00…)

E2MOM x 5 Sets:

1 “One and One Quarter” Front Squat

1 Front Squat

Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM Front Squat

Sets 3-5: 60% 1RM Front Squat
In the “one and one quarter squat”, you’ll squat to full depth, stand to about parallel, and then return to the bottom before standing to full extension


Metcon (Time)

12 Burpee Box Jump Overs

12 T2B

12 Burpee Box Jump Overs

12 T2B

12 Burpee Box Jump Overs

12 T2B
TC 12 Minutes

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