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: 5-4-3-2-1, work to a heavy single

Rest 1-2 minutes between sets. Compare to your 2/22/16 results. Yes, you should be tracking your results each class. Get a notebook, request an account on Beyond the Whiteboard (for free thru us) or write your info on the board and take a photo for me to upload after class.

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

WOD

4RFT

Run 400m

50 Airsquats