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January 24, 2018

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Please note

We will be closed this Saturday the 27th while we host the CrossFit Adaptive certificate course

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Skill

Front Squat
1-1-1-1-1

Today we’re working up to a strong effort 1 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.   Feel free to choose one weight and work there for all sets rather than adding weight as you go

WOD

AMRAP in 12 Minutes
20 Sit-up
10 Push-up

Workout notes

Today’s workout is a time priority workout with two simple bodyweight movements.  The set sizes in each round are relatively low but the volume with accumulate across the twelve minutes we have dedicated for this workout.  Push-ups usually increase in difficulty as you become fatigued.  When that happens your best long term strategy is to just add some rest and break up each round into smaller sets rather than progressively scale to an easier movement.[/vc_column_text][/vc_column][/vc_row]

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