Foundational Movement

Air Squat

Set-up:

• The stance is with the heels at shoulder width
• Full extension at hips and knees
• Weight on heels
• 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
• Finish:

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

Strength*

Back Squat: 5-4-3-3-2-2-1-1

*Squat therapy for new folks/immature squats. YOU SHOULD BE LOGGING THE WEIGHT YOU USE EACH WEIGHT.  IF YOU AREN’T, START TRACKING TO ENSURE YOU’RE GOING UP IN WEIGHT.  I want you to be safe, but I don’t want you to limit yourself from excelling.

WOD

For Time:

21 DL 225/155

50 Air Squats*

21 Push Press 135/95

15 DL

50 Air Squats

15 Push Press

9 DL

50 Air Squats

9 Push Press

 

*This is very high reps, please scale these to 25 reps if you’ve been doing Crossfit for less than 3 months. You should be focusing on form.