Pause squats

Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds

Compare to March 5/12

Jackie (winner of the Paleo Challenge) shocked herself with her 13.1 performance.
Jackie (winner of the Paleo Challenge) shocked herself with her 13.1 performance.

69 thoughts on “Pause squats”

  1. ValΓ©rie Arseneau


    Front Squat
    Hold the bottom of the squat for 5 seconds
    Reps : 3-3-3-3-3-3-3
    Weight : 55-65-75-80-85-85-90(F)

    Fail on the last rep. Those 5 secs got long at the end! lol

    Nice sharing the bar with you Maria!

  2. WU x 2

    Pause Front squats (5 sec. hold x3)


    GReat to share the bar with some strong ladies this morning!

      1. Every time I hear the song “Girl on Fire” I think of the women of CFT Moncton!! (Sorry guys, I don’t think there’s a Boy-on-Fire song πŸ™ )

  3. WUx 2
    Front Squat x 3

    This was challenging. I liked it, I kept holding my breath for those 5 seconds, I was getting dizzy lol.
    Fun sharing the bar with you Val

    1. Maybe the whiteboard should’ve read:

      Front Squat 3-3-3-3-3-3-3
      (*hold bottom of squat, but not your breath, for 5 secs) πŸ˜›

      1. NOT holding your breath (and maintain a tight core) is remarkably hard to do. Very Yoga-esque…yogaey?…yogacil? …yogic?

        What are we talking about again?

  4. Great photo of Jackie! I had the pleasure of judging her for 13.1. I was so impressed! Fantastic performance! (oh and congrats on winning the Paleo challenge, Jackie)

      1. Aw, shucks! You’re making me blush. So much fun on Friday with a great crowd, amazing athletes and encouraging judges (thank you Lora and everyone who pitched in). I am inspired every day by all of you!

  5. Heather Colleen

    WU x 2


    WOD: Pause Front Squats x3, 5 sec hold

    35-45-55-65-75-85-95 <–15# PR and felt really good until the very last lift when my knees went all buckle-y.

    10 Wallballs #14 <– not so good, man 4# makes a difference

    400m run

  6. WUx2

    Front Squat
    Hold the bottom of the squat for 5 seconds
    Reps : 3-3-3-3-3-3-3
    Weight : 95-110-120-130-140-150-160 x 1 rep and a 5 sec hold.

    Must have dropped elbows and leaned forward when trying to stand, as I pulled a muscle on the right lat.

  7. For those of you as obsessed with the Open as I am, I just read that Camille Bazinet-Leblanc will not be taking on 13.2 vs. Annie Thorisdottir. Camille has been replaced by Lindsey Valenzuela. Oh, could this mean there will be some heavy lifting in 13.2? (fingers and toes crossed)

      1. If coach is right …
        after my performance yesterday maybe I should forget front squats today and focus on c&j πŸ™

      2. Would there be enough hours this week to do the DU’s with success, practice the C&J and do the WOD today so I can get practiced for going low enough in case we have to do Wall balls? ………so much pressure!

      3. I wouldnt worry too much about what’s gonna pop up wednesday for 13.2. There is no way of covering all possible skills that could come up in the workout. Crossfit is geared for the unknown and the unexpected, they like to throw curve balls. πŸ™‚

  8. Mobility

    WU x 2

    50 Box Jumps 24″

    Foam Rolling

    WOD: Pause Front Squats X 3 – 5 sec hold


    400m run

      1. Heather was chasing me, but I managed to get back slightly ahead of her and I hid under the couch.

  9. Mob
    Front Squats x 3 7 rounds
    Got up to #85 which was a PR for me, so I’ll take it!
    Thanks for sharing the bar with me Leslie! πŸ™‚
    Love my nooners!

    1. Congrats on the PR Crystal! “Normal” sets will seem so much easier now compared to those!

  10. WU x 1 (w/ Wall Balls)
    Extra Stretching

    Group Foam Roller Fun

    “5-sec Pause” Front Squats x 3
    115-135-145-155-155-165-170 (Old PR was 155 x 2 so I will take it!)
    Elbows up, chest up, tight core…

    Rick Flair Cash Out. Whooo!

    This, I will feel tomorrow.

  11. WU x 1

    foam roll


    7 sets of 3 reps front squat hold for 5 seconds


  12. mobility
    wu x 2 add figure 4 & hip extension
    no strength

    WOD : 7 rounds
    3 reps Front squats hold for 5 seconds
    45, 50, 55, 60, 65, 75, 85×1, 85 F

    cash out – figure 4 3 x 30 sec each leg

  13. mobility
    wu x 2
    no strength

    WOD : 7 rounds
    3 reps Front squats hold for 5 seconds
    95, 110, 130, 145, 160, 175, 190 (PR 5# last time got 185 x 1)

    cash out – figure 4 3 x 30 sec each leg

  14. Mobility
    WU x2

    7 sets of 3 reps front squat
    *hold for 5 seconds

    95,115,125, 135,155,165,175

  15. Mobility
    WU x 2
    Foam roll fun on back and quads
    Forearm twisty stretch

    Pause Front squats (5 sec. hold x 3 reps)


    Cashout – Figure 4 each leg x 2

  16. 13.1!!! I know i’m a bit late but since i’m not in the Open (don’t haze me!) I felt it would be alright to do it now.


    WOD: 13.1

    155 using women’s weight recommendations

    I decided to use the women’s because of my inexperience of doing Snatch’s in a WOD and my sore shoulder. This would be a much different score but it did make me realize that my Snatch form needs some work with the heavier weights.

    I find that when I have to do the full squat, my balance isn’t the best. Any suggestions?

    Good luck to everyone in the Open and ROCK IT!!

    1. No coach by any means…but weightlifting shoes will make a HUGE difference. Ankle and hip mobility too.

      1. Thanks Gillyon! I won’t be able to get the shoes but I’ll definitely work on the hip and ankle mobility for sure!

  17. WU x 2

    foam roll


    7 sets of 3 reps front squat hold for 5 seconds

    PR of 30# – did 175×3 last year

  18. Mob + WUx1

    Member Challenge: 10 Curtis P. (75#) = 1:07

    135-145-165-185-205-225-245(x1) that last one was haaaard…

    Practiced a few things…
    – 4 consecutive MU (PR) …not sure if lockout was good
    – 1 MU with no false grip
    – 1 Bar MU

    Great job guys, had fun sharing with Lora, Marcel and Frank!

  19. Mobility
    WU X 2
    Foam Rolling

    7 sets of 3 Front Squats with 5 second hold


    Last 3 sets used lifting straps since left hand kept coming off the bar on the last rep of first 4 sets,

    Great sharing the bar tonight Rob, Chris and Jeff S!!

  20. WU X 2

    Group foam rolling

    Front squats x 3 with 5 sec. Hold @ bottom

    115 125 135 145 155 160 (2) 165 (2)

    Very hard on the wrists – great work tonight Lora, Mario & Frank!

  21. MOB


    Foam Roll Group

    WOD : Front Squat 3-3-3-3-3-3-3 Hold for 5 sec

    65 75 95 115 125 130 150 160 PR PR Could of went more but wrist were starting to hurt

    Great Job Seb and Corinna . It was a blast on the bar tonight .

    645 class rocked

  22. mobility
    wu x 2 (skipped pull ups… body said NO)

    WOD to 135# (great sharing the bar with 4 ladies… perfect amount of rest between sets)

    member challenge (10 curtis Ps: 1:50)… thanks Heidi for suffering with me!

  23. Mobility
    Wu x 1 ( Half of the warm up last min sign up)

    WOD :
    Front Squat x 3 with a 5 second hold at the bottom

    95,115,125, 135,155,165,175

  24. WOD : Front Squat 3-3-3-3-3-3-3 Hold for 5 sec
    80-90-100-110-120-125(x2, failed on 3rd) then back to 120 for 3

    I shared the bar with Chantal L., Natacha, & Marie-No…..strong gals!

    and for the grand finale, I was coaxed into the Curtis P member challenge. Just what I needed after a bunch of front squats. Thanks for that Natacha, I wouldn’t have done it without you. 10 reps @ 2:01

  25. mob

    foam roll group!! that felt awesome.. after, not during!

    front squat x 3 with 5 second pause at bottom

    100-115-135-155-165-175-185 (oh baby, oh golly that was uncomfortable! lol )

    Nice sharing the bar with you Robert.. I’d like to say with Chris and Jeff l too but we weren’t in the same league! lol.. nice job boys

  26. Mob
    Wu x2
    Group Foam roll

    Wod: front squad with five sec hold
    75-90-105-130(2, 1 fail)-120-125-130 (10# PR)

    Jumped from 105 to 130 by mistake and failed after 2 – I bet my elbows were down because the bar slid right down my front (maybe that’s really why they call them front squats). Worked my way back up to hit the pr from last time we did this one.

  27. WOD:

    Front Squats: Hold 5 seconds

    65-75-95-115-125-130-135(failed 3rd attempt)

    I love love love my new Olympic Lifting Shoes!

    Fun sharing the bar with you Sebastian and Danial. Fun night!

  28. Mobility
    Wu x 2
    Foam Roll Fun as a group


    Front Squat
    3 – 3 – 3 – 3 – 3 – 3 – 3
    (*** Hold for 5 second at the bottom)

    135, 145, 155, 165, 175, 185, 190 x 3

    Cashout Figure – 4 Stretch 3 x 30 seconds

  29. Mobility
    Front Squats (5sec hold)
    PR was 65…so up 15pounds to new PR of 80! But my gosh my wrists bother me…I guess I need more work on mobility!

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro