CrossFit Front Squats

Tuesday, August 25, 2015

Coach Andrea

(11AM) James, Michelle, Steve B and me

Warm Up

2 rounds of 250m row with legs only, 250m row with arms only, 10 KB swings (25#), 10 Goblet Squats (25#)

WOD

5-4-3-2-2-1 (75% to 95%+) Front Squat.  Warmed up 10x45# and 5x95# focus on high elbows, slow to 75% of drop and then quick from the bottom.  I partnered with Steve B.  We did 5x135#, 4x145#, 3x155#, 2x165# and 2x175# (PR!).  I attempted 1x180# and bailed.  Steve B. attempted 1x195# and nailed it.

then

As many rounds of “Tailpipe” in 8 minutes.  Tailpipe is 250m row, while partner holds double kb’s (55/35#) in the front rack position.  L2:  44/26#;  L1:  35/16#.

Steve B was maintaining a solid 1:45/500m pace on the rows and used 44# KB.  I was able to maintain 1:55-2:00/500m and used 35#KB.  We finished with 7 + 244m (1994m).  I started to feel the pressure of the KB in the front rack position and felt like my chest was constricted.  Slowing down on the return part of the row was very beneficial.  I was able to maintain my pace without wasting effort.

Mobility:  Couch stretch, flared legs against wall, squat against wall and foam roller on back