Weightlifting Track: Front Squat Volume
Sunday, August 9, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Front squats build the raw leg strength needed to stand up heavy snatches. Don’t treat these as a casual warm-up. Keep your elbows high and fight to stay upright. It’s about time under tension.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Front Squats | 4×5 | 70-80% 1RM | Chest 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
4x5 @70-80%
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 barbell squat where the weight rests on the front of the shoulders. Keep the elbows driven up to create a stable shelf. Focus on driving through the mid-foot.
FAQs
Q: My elbows keep dropping during the set. What should I do?
A: Focus on “punching” your elbows toward the ceiling throughout the entire movement. If they dip, the bar will pull you forward and shift the load off your quads.
Q: How should I manage the intensity across the four sets?
A: Aim for a consistent RPE across all sets. If the first set feels too easy at 70%, don’t jump to 90% immediately; stay within the prescribed range to ensure quality volume.
Q: Is it okay to use straps for these?
A: Straps aren’t used for front squats as the bar rests on the shoulders, but ensure your grip is wide enough to support the bar without putting undue stress on your wrists.
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