Name: Playbook - Simply Mander - Heavy single front squat, metcon & accessory
Uploaded: 2024-01-01T19:10:20.263Z
Duration: 60 min
Description: Heavy single front squat, metcon & accessory

A. Front Squat
Work up to a heavy single in 20:00

B. For time: 
24 Deadlifts
24 Bar Facing Burpees
100 Meter Run
16 Deadlifts
16 Bar Facing Burpees
100 Meter Run
8 Deadlifts
8 Bar Facing Burpees
100 Meter Run


C. AMRAP 10:00
10 Reverse Crunches
10 Deadbugs (5 each side)
30 Second Bike Sprint

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

B. For time: 
24 Deadlifts
24 Bar Facing Burpees
100 Meter Run
16 Deadlifts
16 Bar Facing Burpees
100 Meter Run
8 Deadlifts
8 Bar Facing Burpees
100 Meter Run

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Preform a burpee the way you normally would, but when you come up, jump with two feet over the barbell in front of you (you can preform this laterally if you feel more comfortable!)

Bar facing burpee

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Land over mid foot
- Engage your core
- Loose hands/shoulders

Running

For time:

C. AMRAP 10:00
10 Reverse Crunches
10 Deadbugs (5 each side)
30 Second Bike Sprint

- Place your arms extended by your sides or behind your head for more support 
- crunch elbows to knees then extend feet out in front of you 
- repeat

Reverse crunches

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

Echo bike

AMRAP 10:00

Heavy single front squat, metcon & accessory

Back squat strength & metcon

Lower body functional training (+ metcon)

Woo! Went a little hard on the bench… I’m excited to get better at  TTB again! 🔥

Nikita Miller

Push day - chest/triceps & metcon

Jaime Lynn

Cayla

Treva

Power Snatch/Posterior + For Time

Shey D

Nancy

Eeerrrrmmmaaaggaaahh!!!
So good! Awesome sweat! 🥵

Ashley

Lower body strength glute/quad focus + AMRAP

Push Press 1RM + For Time

Brandi Petro

Michael

16 MIN AMARAP

Would have loved to have a log for the bench press sets!

Nicole Alvarez

Jessica

I’m dead, like this is my spirit 💀 🔥

Bench Press +  Endurance

Awesome! I added 10 box jumps each round and increased the time to 15 minutes. First CrossFit style workout in over a year. Dead.

Kristina

Power clean + 8 MIN AMRAP (quick workout)

Not an experienced CrossFitter; would have liked clearer instructions for the AMRAP re: rep schemes.

Back squat + 12 Min AMRAP + Core

Add this as a finisher to my lifting session and those burpees got me 😭🔥

Madi

10 min AMRAP

Strict Press 1RM + 12 min AMRAP

20 min interval work

Heavy Clean & FS/Burpee Over Bar

Endurance/barbell cycling/core

Squat clean/jump rope + 3RFT

Push press & running/T2B

Crossfit "Ingrid" benchmark

5 rounds for time

Heather

For Time

4 sets (intervals)

3 RFT (quick burner)

WoW, I was not expecting it to kick my ass that hardcore!

Kelsey

EMOM + Push press + Metcon

16 min AMRAP

Luciana

Heavy Snatch + Metcon

Back Squat / Strict press / Metcon

For time Chipper

Heavy power snatch + metcon + endurance

Another great workout!! 🥵🥵 Love the barbell workouts so far!

Shelby

Anne

4 Rounds For Time

Lindsay

Strength, AMRAP & Core

Power Clean single & 8 min AMRAP

Lower body endurnace

3 Rounds for time

increased FS from 120 to 130 and 17:42 for the metcon 🌶️ loved this one in an almost empty CF gym

135 front squat 😍
Around 15 min for time

Kara

Front Squat + Endurance Metcon

Intervals + Power clean/running

12 min AMRAP

Hang clean + interval thruster work

So so good!!! I always feel my strongest when I do a Manders workout 💪🏽 you always deliver the best! Thank you for the workout!

Maci

Glute & Hamstrings (gym/machine)

Lower body strength & conditioning

EMOM & Helen

Lower body strength & metcon

Upper body strength, metcon & accessory

Heavy Power clean + For Time Metcon

Upper body hypertrophy & METCON

I love this workout! But I don’t understand the rest periods between sets…the bigger compound squat sets, especially with reps to failure, should have the 2+ min breaks, not the accessory work! It makes no sense. I reverse the rest periods but newer lifters won’t know to do this.

Heavy single front squat, metcon & accessory

More workouts from Simply Mander