Archive For: front squat

Farewell Thursday 5/28

Hatch Squat Cycle W4D2
back squat 65×8, 70×8, 75×8, 80×8
front squat 60×5, 65×5, 70×5, 70×5

21-15-9 reps for time:
clean, 61/43kg
ring dips


50-40-30-20-10 reps for time:
double unders

13 minutes combined time limit for the conditioning pieces. Post time to comments!

hips of glory, 1min/position/side
super banded OH distraction, 90sec/side
– seated shoulder extension, 2min

A. agility ladders for 5 minutes. the goal is to keep it simple but go RIDICULOUSLY FAST!

then play with ring skills for 10 minutes

B. (active rest or make-up lifting day)

C. (active rest. DO NOT join class! do this met con tomorrow)

D. (see Cool Down tab) and/or join Mobility Class

Hatch Squat Cycle

2015 03 FCF-9

The 2004 head coach of the Men’s Olympic Weightlifting, Gayle Hatch, developed a 12-week squat program that involves both back and front squats (on the same day) two times a week.

The Hatch Cycle is known for it’s intense volume, and you need to have maxes prior to starting because the workouts are percentage-based.

Beginning Tuesday May 5th, we will start the Hatch Squat Cycle for the classes every Tuesday and Thursday. These squats will comprise the first half of class on those days, with an optional “make-up” day during the first half of any Saturday class. This means coming in, doing the warmup on the whiteboard and getting into your squats. You will ONLY have 30 minutes to complete these so be deliberate and manage your time well.

BS 60×10, 70×8, 75×6, 80×4
FS 60×5, 70x5x3

Back squat 60% of your training max/max* for a set of 10 reps, 70% for 8 reps, 75% for 6 reps, and 80% for 4 reps. Change the load out for 60% of your front squat training max and front squat for 5 reps, then 70% for 5 reps for 3 sets. Simple, I know (;

What’s a Training Max?
Training maxes are 90% of your true 1-rep max.

Should I base my percentages on my training max or my true 1RM?
Depends on your goals: if this if your first time doing a dedicated squat program, we suggest using your training max so you’re not overwhelmed with the volume and can move through the workout well. If your goal is general fitness, stick with your training max. If your goal is to really increase your squat numbers to become a faster, more competitive CrossFitter or weightlifter then go with your true 1RM.

Can I make up my squat session if I miss a day?
You will have a chance on Saturday morning, but otherwise you will only do your squats on Tuesdays and Thursdays. Missing a day will push you to Saturday and you’ll just continue on whatever day you are on, not necessarily what’s programmed for classes. Be aware that as soon as the program is finished we’ll have a test week and that’ll be it. Commit and do the program as written if this falls within your fitness goals.


Here is webpage where you can plug in your maxes for your individual program. A simple google search will probably do the same.


Hero Friday 2/6


9-7-5 reps for time:
(full) snatch, 61/43kg



10 rounds for time:
11 chest-to-bar pullups
22 front squats, 35/25kg

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

Volume Saturday 12/13


5 rounds, each for time:
5 power cleans, 61/43kg
10 front squats
5 jerks
20 pullups

Rest exactly 90 seconds between each round.

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.