A CrossFit Hypertrophy Quadriceps Workout with Rich Froning

In this article, we’ll explore a high-intensity hypertrophy quadriceps workout with CrossFit legend Rich Froning at CrossFit Mayhem in Cookeville, Tennessee. We’ll discuss the key takeaways, techniques, and benefits of this unique workout, as well as the importance of targeted training and the mindset of elite-level CrossFit athletes.

Workout Overview

• RP-style hypertrophy quadriceps workout with two main exercises: high rep squats and high rep lunges
• Performed at a CrossFit gym with limited equipment � one squat rack and open space
• Focus on slow, controlled movements to maximize tension on the quads

Key Techniques and Rules

• Keep chest up throughout the entire squat movement, especially at the bottom
• Pause for two full seconds at the bottom of each squat
• Descend three times slower than the ascent to increase muscle tension
• For lunges, take long steps and keep the upper body upright

Adjustments and Modifications

• Use plates under heels during squats to increase quad activation and reduce lower back strain
• Utilize weighted vests for lunges to avoid holding weights and maintain proper form

Observations about Elite-Level CrossFit Athletes

• Ability to endure intense workouts without showing signs of fatigue or heavy breathing
• Tendency to revert to sport-specific technique rather than targeting specific muscles
• High level of discipline and adherence to instructions

Importance of Targeted Training and Mindset

As Rich Froning discusses, targeted training can be critical for injury prevention and overall muscle development. Focusing on strengthening specific muscles can help maintain stability in joints and prevent overuse injuries. Although less flashy than typical CrossFit workouts, targeted training can be an essential component of an athlete’s training regimen.

Conclusion

In summary, this hypertrophy quadriceps workout with CrossFit legend Rich Froning highlights the importance of targeted training and slow, controlled movements for muscle growth. Despite the challenges of limited equipment, the workout demonstrates how focusing on proper technique and engaging specific muscles can yield significant results. Furthermore, the dedication and discipline exhibited by elite-level CrossFit athletes serve as an inspiration for those looking to improve their own fitness journey.