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January 4, 2017

Skill

Front Squat

5-5-5-5-5

Today we’re working up to a strong effort 5 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. That 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.  5 reps can feel like a lot with any type of heavy squat, take a few breaths between each rep to allow your legs to recover and don’t rush it.

WOD

5 rounds for time

30 Air Squats
15 Toes-to-Bar

Workout Notes: Our workout today is a couplet of bodyweight movements.  The toes-to-bar is most likely where this workout will slow down for people. If you have not yet mastered this movement find a scaling option that allows you to make some headway with this skill, but also to keep moving through the workout.  Choose a target for your feet or knees that you can maintain and break up the reps as needed rather than lowering your target as you fatigue.  If you can not hang from the bar or need to scale to sit-ups make sure to bump the reps up from 15 to 20 or 25. Push the pace on the air squats if possible!

 

 

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