Workout 22669

Created: October 21, 2026

Description:

On a 20-minute clock:
Build to a 3-rep max front squat
Stimulus and Strategy:
Today, you’ll build to a 3-rep max front squat that’s heavy relative to your capacity. Each attempt should require your full focus as you work toward your heaviest load of the day. Use your most recent heavy front squat as a reference to help guide your effort.
Warm up and gradually build your load. Once you reach approximately 70% of your current 1-rep max, start the 20-minute clock. Aim for six to eight working sets, adjusting based on your recovery and the difficulty of each attempt.
Let your effort, psychological readiness, and movement quality dictate your jumps in load. If you’re moving well and the weight feels manageable, make larger jumps. If you’re struggling early, take longer rests and make smaller increases between sets.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Resources:
The Front Squat
Find a gym near you:
View the CrossFit map

Number of Times Completed: 3