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

WOD

15 min AMRAP with buy-in

Row 1,000m

-then-

10 Front Squats 135/95

10 Bar facing burpee

10 V-up

REMINDER: Saturday at 0930 we will be doing the 12 Days of Christmas (a version for everybody)! Hope to see y’all then!