Weightlifting Track: Building a Foundation with Front Squats
Sunday, August 2, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Volume is the goal here. We’re using moderate loads to build the positional strength required for a massive snatch. Don’t rush the reps. Keep your chest high and drive through the mid-foot to ensure you’re not shifting forward.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Front Squats | 3×7 | 60-65% | Elbows up |
Barbell Prep
Bar only:
6 Muscle snatch + 6 OHS
5 Power snatch + 5 Snatch bal.
4 Snatch
Light weight 1-2rds: 3x snatch PP 3x Snatch Bal. 3x Hang Snatch 3x Snatch
Score type: Not Scored
Front Squats
3x7 @60-65%
Score type: Load
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warm-Up | 15 min | General movement prep, barbell complex, mobility for today’s lifts |
| Work | 30 min | Build to working loads or max effort on primary lifts |
| Barbell Prep | 15 min | Snatch and/or Clean & Jerk barbell complex |
Total class time: approximately 60 minutes.
Movement Glossary
Front Squats — A squat variation where the barbell is held across the front of the shoulders. This emphasizes quad strength and upper-back rigidity. Focus on keeping the elbows pointing forward to prevent the bar from rolling.
FAQs
Q: How should I manage the intensity of these sets?
A: Treat these as quality repetitions rather than a grind. You should finish each set feeling like you had two or three reps left in the tank.
Q: What do I do if my wrists are bothering me during the rack?
A: Try widening your grip slightly or using a more open-palm rack position. The priority is maintaining a vertical torso without compromising joint comfort.
Q: Why are we doing higher reps instead of heavy singles?
A: Higher rep ranges build the hypertrophy and work capacity needed to support heavier loads later in the cycle. It forces you to maintain perfect form under cumulative fatigue.
Want to train with us? Book a free class at CrossFit MYO — drop-ins welcome.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136