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 32×1 (don’t “bounce” out at the bottom)

E2MOM for 10 minutes (5 sets) 3 reps

 

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

WOD

Row 500m

– then –

5 RFT

5 Cleans

10 Front Squats

15 Box Jumps

 

CASH OUT

1 minute max effort pull ups (or work pull up progression)