Santiam CrossFit – CrossFit
Happy Birthday, Mikayla!
Empty Bar Front Squat Hold – 30 Seconds
Add Weight – 25 Seconds
Add Weight – 20 Seconds
Add Weight – 15 Seconds
Add Weight – 10 Seconds
Full Dead Stop Pause Front Squat (3-3-3-3-3-3)
Full Dead Stop Pause Front Squat
This is exactly what it sounds like. Control your descent, completely stop momentum at the bottom, drive up through your whole foot to finish. The ultimate goal is form and the checklist is the same throughout the template and movements, full hand grip, elbows inside of hands, wind elbows IN, big toe and heel remain in contact throughout the entirety of the movement.
30 Perfect Position Bar Front Squats
Run 200m between each set