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

15 minutes to build to a 10 rep max – build heavy with lower reps then back off for 10 reps

WOD

20-15-10-5

KBS 53/35

Pull-up

Goblet Squat