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