Strength:
Front Squat
5-5-5-5-5 (plus 3 warm up sets)
WOD:
50 Box Jumps (24/20)
25 Handstand Push Ups
40 Box Jumps
20 Handstand Push Ups
30 Box Jumps
15 Handstand Push Ups
20 Box Jumps
10 Handstand Push Ups
10 Box Jumps
5 Handstand Push Ups
We are going to work on Front Squats today. This is an important part of our full, squat cleans that are our power focus this month. Once you catch a heavy load at the bottom on the squat, you have to have to confidence to stand up with the weight. You should be able to front squat more than you can clean.
We are going to focus on a good front rack position today – elbows nice and high and the bar resting on the meat of your shoulders. We also want to fight for a nice straight, upright torso as well. We have to keep that center of gravity melded with our body. If we lean forward we give gravity a chance to take that bar to the ground.
After that we are going to work on a couplet of box jumps and handstands. Couplets always seem to the hardest – you only have 2 movements to go back and forth between.
We will start with a large number of reps of each movement – but the good news is that the reps will go down as you go!
These box jumps are a 2 foot take off and 2 foot landing. If you need to use a small box or stack some plates, that is better than doing box step ups.
Your Coach will review handstand push up scaling options with you. Find one that is doable but challenging. We are looking for full range of motion while we develop some strength.
