Strength
Back squat
Heavy 8
Workout
10 min AMRAP
12 Med ball cleans – 20/14
10 Hand release push ups
8 Med ball sit ups – 20/14
**Getting back to higher rep squats, a great way to start off the week. Key things to focus on today are core tension and upper back tension. Midline (core) bracing will help you stay upright and more importantly keep the spine in a protective ‘case’. Coming out of the bottom of the squat, if you lose tension in your upper back near where the bar is placed, you might find yourself leaning forward and doing what’s called a ‘stripper squat’ as your butt comes up first instead of your shoulders. Think of a PVC pipe as your spine, but sticking out the top of your head and your bum at a 45 degree angle. You want to maintain that angle throughout the duration of the squat. Get tight, stay tight, squat, press up against the barbell.
The workout brings out a new movement that’s an old movement. The medicine ball clean is one of CrossFit’s 9 foundational movements. We’ve done cleans with a barbell and dball, but now it’s time to lighten the load and work on some fundamentals. Key points with the med ball clean is keeping the arms straight until the hips have opened up fully, quick acceleration of the hips to get the ball elevated, rotating the hands around the ball, and receiving it in the bottom of the squat.