Monday, May 18, 2015
15 min to find 1RM Front Squat
EMOM 10 min
even: 10 goblet squats
Odd: 20 mountain climbers
Double unders (3:1 single unders)
10 min cap
Coach's notes: Review barbell etiquette, practice dropping PVC to ensure that you safely know how to bail on a lift. Warm up with 5 reps with just a bar. Many athletes try to go straight to heavy weight. Have a coach check your form with just a bar before you start adding weight.
USE AS FEW PLATES AS POSSIBLE- Rather than loading three 10’s on each side, grab a 25lb plate and a 5lb plate.
Flare the knees out to set the hips down
Take a deep breath and think big chest, maintaining a vertical torso on the descent and ascent
If your chest drops even slightly, you will feel the load shift back into your butt and hamstrings-WRONG! You could also feel this in your low back, so decrease the weight to protect your spine if you feel this happening!
Avoid shooting your butt back on the way up. Maintain vertical torso and feel the burn in your quads on the way up!
Elbows up (as long as you can keep your back straight)
Posted by CrossFit North Mesquite at 12:30 AM