1A >> FRONT SQUAT 1RM

8mins to establish a combined 1RM


1B>> SQUAT TILL YOU DROP

At 9mins, perform 6min AMRAP front squats

RX: 70/45kg | SCALED: 60/35kg  

(must go male/female) 

MOVEMENT STANDARDS

FRONT SQUAT (APPLIES TO 1A & 1B)

  • males use 20kg bar
  • females use 15kg bar
  • racks are permitted 
  • only one rack permitted per team (i.e. you may not set up 1 male and 1 female rack)
  • only one athlete lifts at a time
  • athlete must break parallel in bottom of squat 
  • athlete must return to full extension to complete rep 
  • other team members must be out of lifting zone behind line before athlete can squat otherwise the squat does not count
  • all team members may help to load the bars
  • no other weights (not in use) may be present on the platform/lifting zone
  • may only increase weight on bar with a minimum of 1kgs
  • clips must be present

At 8 min mark, athletes will have 1 min to load their bars to appropriate weights.

ADDITIONAL STANDARDS FOR 1A:

  • weight changes need to take place on the rack – no preloading of bars

ADDITIONAL STANDARDS FOR 1B:

  • order of male/female is required
  • may Squat Clean first rep 

FLOOR SETUP

Lifting_Zone

SCORE SHEETS - MUST BE USED