Warm-up:
- 4-5 min jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds not for time
- 15 air squats
- 10 toes to bar
- 5 ring dips
Then
- 5-7 min Front Squat work up as required to improve front rack, upright torso, and bottom positions
WOD:
Front Squat: 5-5, 3-3, 1-1-1
The idea with this scheme is to build up to a 1 rep max, not getting too fatigued by the sets of 5 and 3. Use an empty bar to warm up and work positions for mobility (rack and bottom).
Post loads to Comments.
The idea with this scheme is to build up to a 1 rep max, not getting too fatigued by the sets of 5 and 3. Use an empty bar to warm up and work positions for mobility (rack and bottom).
Post loads to Comments.
Cool Down:
Rig:
- Hang from
Rig (1min)
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!