Welcome to April, AKA Strength Month. This month each blog post will focus on a different aspect of strength in CrossFit. Your challenge is to select a lift that you would like to improve, and follow the provided strength cycle for an entire month. Whether you start now or in three months, it doesn’t matter. Just get stronger.
The lift that you select to improve will typically have two sessions a week. These sessions can be added before or after your regular CrossFit workout, or they can be replacements for the regular metcon. (PhysWell runs open gym at 8am, 11am, 12pm, 1pm, and 2pm).
The front squat doesn’t always get the spotlight, but if you want to clean heavier, move better, and develop true leg strength with serious core control, this is the cycle to follow.
Over the next four weeks, we’re putting a focus on the front squat: sharpening technique, increasing load and volume, and building a more solid, confident position under the bar.
Why Focus on the Front Squat?
Unlike the back squat, the front squat requires a more upright torso, strong core engagement, and solid mobility. It’s also foundational for:
- Clean and jerk performance
- Squat endurance in workouts
- Core and posture development
- Mobility in the hips, knees, and thoracic spine
In short, building your front squat will improve nearly every aspect of your CrossFit game.
The 4-Week Cycle: Structure and Strategy
You’ll squat two times per week—one day emphasizing volume and tempo, and one day focused on intensity and positioning. Each week builds on the last, with the goal of hitting a new heavy rep or PR test in Week 4.
Week 1: Build the Base
Focus: Position, tempo, and control
- Test out starting 1 rep max front squat
- Front Squat (tempo 32X1): 4 sets of 5 at 65–70%
- Paused Front Squat: 3 sets of 3 at 60% (2-second pause at the bottom)
- Front rack mobility work post-lift
- Core finisher: front rack carry or plank hold
Coach’s Tip: Film your lifts to check for upright posture, elbow height, and consistent depth.
Week 2: Time Under Tension
Focus: Controlled movement and moderate load
- Front Squat (tempo 31X1): 5 sets of 4 at 70–75%
- Clean Pull + Front Squat Complex: 4 sets of 1 pull + 2 squats
- Front Rack Box Squat: 3 sets of 3, focusing on posture and depth
Coach’s Tip: Move with purpose. Don’t rush the reps—clean execution will lead to heavier lifts.
Week 3: Move Heavy, Stay Sharp
Focus: Intensity with clean mechanics
- Front Squat: Build to a heavy triple (around 85%)
- Paused Front Squat (1-second pause): 3 sets of 2 at 80%
- Deficit or Heels-Elevated Front Squat: 3 sets of 4 at light to moderate weight
Coach’s Tip: Bracing is everything. Reset between reps, keep the chest tall, and drive through the floor.
Week 4: Peak and Test
Focus: Heavy singles and confidence under load
- Front Squat: Build to an ending 1-rep max
- Back-Off Sets: 3 sets of 5 at 70%
- Optional Complex: 2 cleans + 1 front squat for fluid movement
Coach’s Tip: Don’t overthink the heavy lifts. Trust your training, move with intent, and commit to the lift.
Tips to Maximize Your Gains
- Prioritize mobility: especially the front rack, hips, ankles, and thoracic spine
- Build your core daily with planks, carries, and hollow holds
- Stay consistent with the cycle for best results
- Focus on recovery: fuel your body, sleep well, and hydrate consistently
Test Day: Show What You Built
At the end of Week 4, you’ll test your 1RM front squat. Record your lift, compare it to your starting point, and celebrate your progress. Whether your goal is a clean PR, stronger legs, or just better movement quality—this cycle delivers.
Ready to squat stronger, move better, and build the foundation for serious gains? Let’s get to work.