Monday, 1/13/2020

Monday, 1/13/2020

The box squat is designed to strengthen glutes and hamstrings while taking pressure off of the knee joint.  Done correctly, this movement can carry over well to the deadlift.  When the glues and hamstrings fire at their proper time, your hip power increases.  Hip power is an athletes key to success.  However, one of the best benefits of strong glutes and hamstrings for an athlete? Knee protection.  The stronger your gluetes and hamstrings, the less likely an athlete is to tear an ACL or other precious knee tissue.

1 x 1 Front Rack Box Squat 1 Rep

Working up to a heavy single on a front rack box squat.  
Add Score

Wake Up Call

3 RFT
400 m Run
5 Front Squats (205/135)
7 Strict Pull Ups
15 Push Ups

*Bar comes from the floor
Add Score

Comments

Maria Miller

Maria Miller 5 days, 7 hours ago / Reply

Front Rack Box Squat 1 Rep: 95 lbs

Maria Miller

Maria Miller 5 days, 7 hours ago / Reply

Front Rack Box Squat 1 Rep: 95 lbs

Maria Miller

Maria Miller 5 days, 7 hours ago / Reply

Wake Up Call: 15:32
Notes: 65 lb

Mandy Underwood

Mandy Underwood 5 days, 7 hours ago / Reply

Front Rack Box Squat 1 Rep: 145 lbs

Mandy Underwood

Mandy Underwood 5 days, 7 hours ago / Reply

Wake Up Call: 13:22
Notes: #100

Matthew Morrell

Matthew Morrell 5 days, 17 hours ago / Reply

Wake Up Call: 9:57
Notes: 155lbs, row

Matthew Morrell

Matthew Morrell 5 days, 17 hours ago / Reply

Front Rack Box Squat 1 Rep: 245 lbs

Allen Cockrell

Allen Cockrell 5 days, 18 hours ago / Reply

Wake Up Call: 11:54

Jeremy Hildebrand

Jeremy Hildebrand 5 days, 19 hours ago / Reply

Wake Up Call: 10:39
Notes: 140#

Jeremy Hildebrand

Jeremy Hildebrand 5 days, 19 hours ago / Reply

Front Rack Box Squat 1 Rep: 225 lbs

Austin Jones

Austin Jones 5 days, 19 hours ago / Reply

Front Rack Box Squat 1 Rep: 345 lbs

Austin Jones

Austin Jones 5 days, 19 hours ago / Reply

Wake Up Call: 10:31

Jaime Marini

Jaime Marini 5 days, 19 hours ago / Reply

Wake Up Call: 11:29
Notes: 75#

Amy Scott

Amy Scott 5 days, 20 hours ago / Reply

Wake Up Call: 11:37

Amy Scott

Amy Scott 5 days, 20 hours ago / Reply

Wake Up Call: 11:37

Amy Scott

Amy Scott 5 days, 20 hours ago / Reply

Front Rack Box Squat 1 Rep: 245 lbs

Brad Schoenemann

Brad Schoenemann 5 days, 20 hours ago / Reply

Wake Up Call: 11:12

Brad Schoenemann

Brad Schoenemann 5 days, 20 hours ago / Reply

Front Rack Box Squat 1 Rep: 275 lbs

Gary Belaga

Gary Belaga 5 days, 21 hours ago / Reply

Wake Up Call: 11:20
Notes: 135 lbs

Gary Belaga

Gary Belaga 5 days, 21 hours ago / Reply

Wake Up Call: 11:20
Notes: 135 lbs

Veronica Bueno 5 days, 21 hours ago / Reply

Wake Up Call: 11:26

Veronica Bueno 5 days, 21 hours ago / Reply

Front Rack Box Squat 1 Rep: 220 lbs

Gary Belaga

Gary Belaga 5 days, 21 hours ago / Reply

Front Rack Box Squat 1 Rep: 275 lbs

Marlo Moseley 5 days, 21 hours ago / Reply

Wake Up Call: 10:37
Notes: 80 lbs scaled pushups ring rows

Marlo Moseley 5 days, 21 hours ago / Reply

Front Rack Box Squat 1 Rep: 155 lbs

Eleuterio Ramos Jr.

Eleuterio Ramos Jr. 5 days, 23 hours ago / Reply

Wake Up Call: 12:03
Notes: Whoa

Eleuterio Ramos Jr.

Eleuterio Ramos Jr. 5 days, 23 hours ago / Reply

Front Rack Box Squat 1 Rep: 315 lbs

Mimi Thigpen

Mimi Thigpen 6 days ago / Reply

Wake Up Call: 10:26
Notes: 105# Front squat

Mimi Thigpen

Mimi Thigpen 6 days ago / Reply

Front Rack Box Squat 1 Rep: 210 lbs

James Ruiz 6 days ago / Reply

Wake Up Call: 11:00
Notes: 125#

James Ruiz 6 days ago / Reply

Front Rack Box Squat 1 Rep: 195 lbs

Lynn Cassidy

Lynn Cassidy 6 days, 1 hour ago / Reply

Wake Up Call: 16:56
Notes: Ring rows

Lynn Cassidy

Lynn Cassidy 6 days, 1 hour ago / Reply

Front Rack Box Squat 1 Rep: 195 lbs

Lynn Cassidy

Lynn Cassidy 6 days, 1 hour ago / Reply

Front Rack Box Squat 1 Rep: 195 lbs

Theodore Pratchios

Theodore Pratchios 6 days, 2 hours ago / Reply

Wake Up Call: 11:05
Notes: 155#

Theodore Pratchios

Theodore Pratchios 6 days, 2 hours ago / Reply

Wake Up Call: 11:05
Notes: 155#

Theodore Pratchios

Theodore Pratchios 6 days, 2 hours ago / Reply

Front Rack Box Squat 1 Rep: 265 lbs

Elizabeth Wenzel

Elizabeth Wenzel 6 days, 3 hours ago / Reply

Wake Up Call: 12:04
Notes: 115 front squat

Elizabeth Wenzel

Elizabeth Wenzel 6 days, 3 hours ago / Reply

Wake Up Call: 12:04
Notes: 115 front squat

Elizabeth Wenzel

Elizabeth Wenzel 6 days, 3 hours ago / Reply

Front Rack Box Squat 1 Rep: 200 lbs
Notes: Had a bit more in the tank

Jesse Keyser

Jesse Keyser 6 days, 4 hours ago / Reply

Front Rack Box Squat 1 Rep: 365 lbs

Jesse Keyser

Jesse Keyser 6 days, 4 hours ago / Reply

Wake Up Call: 7:32

David Peak 6 days, 4 hours ago / Reply

Wake Up Call: 11:41
Notes: 165#

David Peak 6 days, 4 hours ago / Reply

Front Rack Box Squat 1 Rep: 275 lbs

Nelson Antunes 6 days, 4 hours ago / Reply

Wake Up Call: 9:49
Notes: 145# squat

Nelson Antunes 6 days, 4 hours ago / Reply

Front Rack Box Squat 1 Rep: 215 lbs

Liz Breza

Liz Breza 6 days, 7 hours ago / Reply

Wake Up Call: 12:09
Notes: 75#

Liz Breza

Liz Breza 6 days, 7 hours ago / Reply

Front Rack Box Squat 1 Rep: 135 lbs

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.