Happy July 1st! Remember, slightly modified schedule this week. Normal schedule Wednesday, then 7/8 and 9am classes on Thursday, Friday and Saturday. Normal schedule on Sunday.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 goblet squats w/:02 pause in the hole
5 inchworms w/double toe touch
10 hollow rocks
Mobility
Front squat mobility; quads, ankles and front rack
CF Strength
Front squat – 3×3; AHAP
Build to between 80 and 90% and complete all 3 sets of 3 at that same weight.
The goal of this session is to get heavy and stay heavy for all 3 sets of 3. The majority of this strength should be spent on warming up to that weight. Once you are there, try to rest between 2 and 3 minutes between sets.
Remember, the front squat is still a squat, so all movement patterns are the same from the air squat, back squat and overhead squat. However, because the bar is on the front of the body, it provides different challenges. A good front rack position is the key to a good front squat and overcoming those such challenges. Keep the bar high on the shoulders, the elbows up and the torso as vertical as possible. The hips still track back and down but it is much less exaggerated than it would be in a back squat because of the importance of an upright chest. So today, reinvest in the front squat, one of the 9 foundational movements.
CF WOD
“Stow Away”
Each on a 4:00 clock with 2:00 rest in between each round.
3 rounds
8 front squats (115/75#)(95/65#)
4 burpee box jump overs
ME DU’s with time remaining
3 rounds
6 front squats (135/95#)(115/75#)
4 burpee box jump overs
ME DU’s with time remaining
3 rounds
4 front squats (155/105#)(135/95#)
4 burpee box jump overs
ME DU’s with time remaining
The goal of this workout is to earn your time to complete DU’s, obviously. But as the front squat reps decrease, the weight on the bar increases. Meaning you might not have to do as many reps, but the reps that you do have to complete will be a bit harder on the legs and lungs. Be smart here and try to remember that going fast isn’t always the best idea. Find a pace and stick with it.
PortComplete
1. Bodybuilding – 3 or 4 rounds
10 DB OH tricep extensions
10 SA DB bench press
10 SA preacher curls using the GHD or incline bench
20t plank hold, plate DB switch
2. Banded work – accumulate 100 each
Banded pull-aparts
Banded pull-downs
Banded face pulls
3. Unilateral work – 4 rounds
10t single DB walking lunges
Right into
10 strict press
Switch sides and repeat
4. Gymnastics skill work – 10 minutes
Muscle-up transition work
5. Core work with a buddy – 3 rounds each
10 strict T2B
20 leg throws
30 med ball sit-ups
