Friday September 2, 2016

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 sets, 3 reps immediately followed by 3 box jumps

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

WOD

3 Rounds for Time

12 FS (135/95)*

12 Burpee Pull Ups**

 

*This weight shouldn’t be more than 80% of your heaviest set of three.

** If you cannot do a burpee into a chin over the bar pull up, break up these movements and do 12 burpees followed by 12 pull ups.

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