Tues 18/3/14

A) Front Squat Mobility

  • 3 x 5 Reverse grip push up (on knees if needed)
  • KB forearm roll 2min each side
  • Roll t-spine (roller) 4mins
  • Front rack stretch with pvc 2mins each side *elbow on box for deeper stretch
  • Front/back rack elbow raise with barbell 1-2min

B) Glute Activation

  •  3 x 5 Banded squats
  • 5 x 10 Weighted glute bridge 20/15kg

C) Front Squats

  • 8-8-8
  • Light weight with pause the bottom for 2-3 sec
  • Focus on a high elbow position and limiting any forward movement of the upper body

D) Hang Squat Clean

  • 4-4-4-4
  • Focus on keeping the bar close to the body and hanging out in the bottom of the squat for 2-3sec
  • Increase weight slightly

Check out this Article front the CrossFit Games site: retired NFL Linebacker Gary Brackett talks about CrossFit and mental strength when facing a challenge: http://games.crossfit.com/article/former-indianapolis-colts-linebacker-tackles-open