Strength
Front squat
Heavy 3
Workout
3 RFT
21 Wall ball – 20/14
15 Burpee
9 Strict pull ups
**We’re starting off the week – the month! – with some squats. Bar will be in the frontal plane of the body, making them front squats. Building up to a heavy set of 3 reps. One thing I’d like to be a focus today is maintaining a high front rack. I’ve seen some solid 3 rep efforts, but the bar is basically mid chest it’s sliding down so much on that 3rd rep. I’d be more impressed with good form over heavy weight. Let’s work on that technique today.
The workout has you doing some more front squats but with a lighter weight and the target 9-10′ above you in the form of a wall ball. This movement will utilize an explosive DRIVE out of the bottom of the squat to propel the ball upward. Avoid splitting the movement up into two parts – front squat and a push press. You’ll need more of this flexion and extension to knock out 15 burpees each round. Hopefully you’ve saved your arms for the pull ups. Don’t have that many strict pull ups? Do what you can, and then scale down to kipping pull ups, jumping pull ups, or ring rows.
Daily CrossFit Archives
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