HeroWOD Big Cat

Saturday we celebrate an Empower original: Legend Wall member and popular coach Big Cat.

It seems like last week and an eternity since I watched Big Cat struggle through the Dirty 30 with his cohort of CrossFit beginners.  Since then, he has had the pleasure of putting hundreds of Empower athletes through the tortures of the Work Out of the Day.

We have been lucky at Empower to have a great group of dedicated coaches who care about our members and our community and it is always sad to bid them farewell.  But it is also exciting to see them moving forward to take on their next great adventure.

From The Law to Still Waters to Fierce, we still keep in touch through the years and across the miles that separate us, they remain a part of the Empower family.  Big Cat too will always have a home at Empower.

Big Cat started his Empower journey in 2014.  Saturday May 31st 2025 will be his last day and as per his choice, he will be coaching you through the workout named in his honour: HeroWOD Big Cat.

In the old days Music Man and Big Cat battled for the mantle of Empower’s heaviest front squat.  It was Big Cat who prevailed with an Empower record of 305lbs (though there are unverified rumours that Dangers has secretly broken that record).  Now with Bobo having recently tied the Empower front squat record, it is the perfect time for Big Cat to retire, still officially at the top and undefeated.

What better way to celebrate his years of contribution to our community than with a workout that challenges you to set your new front squat personal best?

HeroWOD Big Cat

Your warm up will be brief, a few ring row squats or goblet squats as most of your warm up reps are built into this workout.  Grab a rack with 3 or 4 folks of similar height.  Do not hog the change plates.  1 pair of 2.5, 5, 10 and 15 lb plates per group (yes, this means you will have to carry over some 25 lb and 45 lb plates).

50 min E2MOM Front Squat Ladder

Starting with a 35/45# Barbell:

Complete 1 Front Squat Every 2 minutes

Each round add 5/10# 

When you cannot add any more load:

Option #1: 1 Mile Run

Option #2: Shoulder Press Ladder

With a 35/45# barbell complete 1 shoulder press in minute one, two shoulder press in minute 2 and so on until you cannot complete the reps in the minute or the 50 minutes runs out.

Shoulder presses should be done on the lifting platform unless your whole group is finished with the front squats.