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 (work to a single heavy for today): 5-4-3-3-2-2-1-1

If you were here yesterday for Thrusters, this should be heavier than that single heavy as you are not putting the barbell overhead.

WOD

7min AMRAP

9 Deadlifts (95/135)

7 Hang Power Clean

5 Front Squats

Don’t forget, Ladies only Second Saturday is making a come back this month. Please join us at 11am for a WOD.