Deconstructing the Front Squat from Breaking Muscle.
Dumb Weightlifting Questions from Greg Everett. There may be a few swear words in here and Greg Everett may be anti-CrossFit. He also trains many high level CrossFitters, drugs so go figure. Greg is one of the top weightlifting coaches in the country and his books are awesome.
Today’s WOD comes from CrossFit.com. I have said this many times, website but CrossFit is nothing if it’s not a war on your legs. The WOD opens with super tough set of front squats – a lot of them, and they are heavy. The weight will come from the ground, so you will have to clean a relatively heavy barbell. Scale this weight – something that you can do in 4 sets or less. Personally, I am going to go for this in the biggest set possible, and try to hang on. I imagine the higher box jumps are going to be really tough following heavy squats, so look out. You may find your first 3-6 box jumps are a little weird, and as you recover from the squats, they will get easier and more fluid. Then, the KBS and WB will be gut checks to the finish. Another of my favorite CrossFit sayings – it doesn’t have to be fun to be fun!
Workout of the Day
20 Front Squat 205/135
30 Box Jump 30/24
40 Kettlebell Swings 53/35
50 Wallball Shots
Spend 20 minutes working the clean/front squat before the WOD.