Warm Up

Open the hips and work the core & front rack mobility

Foundational Movement

Front Squat

Set-up:

• Stance is with the heels at shoulder width
• Full extension at hips and knees
• Bar “racked” on the shoulders (create a shelf with the shoulders for bar to sit on), hands outside shoulders, loose fingertip grip
• Elbows high, upper arm parallel to the ground
• Keep the chest up and brace the abdominals to maintain a neutral spine

Execution:

• Hips travel back and down
• Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”)
• Knees stay in line with the feet
• Head position is neutral
• Keep the bar racked properly (“elbows high”) throughout the movement

Finish:

• Return to full extension at the hips and knees to complete the movement

Strength*

Front Squat:

Tempo Front Squats: 32×1 (3 count down, 2 count pause, explode up, 1 count to reset)

5 sets, 3 reps

Rest 1-3 minutes between sets

 

*Squat therapy for new folks/immature squats, Goblet Squats to force chest up if they want weight and can do so safely

WOD

AMRAP 12

5 Front Squats @ 65% 1 RM

10 Burpee

15 AbMat Sit Ups

SKILL WORK

Death by pull ups*

Min 1 – 1 pull up

Min 2 – 2 pull ups

Min 3 – 3 pull ups

* For those who are doing jumping or banded pull ups, we are going to work pull up progression.

Min 1 – hang 5 seconds

Min 2 – hang 10 seconds

Min 3 – hang 15 seconds