CrossFit Front Squat

Monday, August 17, 2015

Coach Patrick

(11AM) about 10 of us, Mandy, Blair, Steve B, Nick, Jeff, … and me

Warm Up

AMRAP – 10 minutes of 400m run, 30 walking lunges, 20 air squats with heels raised by step, 15 kips, 10 pushups, 5 pull-ups.  I got through roughly 2 rounds and shorted some of the sets (20ish walking lunges, 7-8 pushups, ring rows instead of pull-ups, etc.)

Then we stretched out legs with dynamic mobility cycling through a lunge, pigeon pose, downward dog and finally some butt busters.

WOD

5-4-3-2-2-2 Front Squats.  I used the same weights as last time 95#, 115#, 135#, 145#, 155#, 165#.  I partnered with Steve B and he noticed some odd motion at the bottom of my squat which Coach Patrick confirmed.  I tried to incorporate a wider stance, stable high elbows and tracking in a straight line with my hips rather than an arc (that I thought was keeping my knees back).  The weight felt pretty good.

then

Tabata Mash Up – 8 round of each exercise CTB (20s on 10s rest) and Pushups (20s on 10s rest).  I tried to do high pull-ups then switched to jumping CTB.  Coach Patrick pointed out keeping a vertical torso rather than pulling chest to the bar.  The goal is to get a nice high pull up that will lead to a muscle up.  Torso should move through a “C” shape.  As the superman goes to a hollow body, the torso should trace a “C” shape rather than straight up and down.  I got 91 reps for the 8 minute Tabata sequence which is neither here nor there.  The key was to work towards efficiency of movement.

We finished with shoulder and hamstring mobility.