6/6/2018

5
Jun

6/6/2018

Santiam CrossFit – CrossFit

Warm-up

Empty Bar Thirty Second Front Squat

Add Weight – Thirty Second Front Squat

Add Weight – Thirty Second Front Squat

Tempo Front Squats (10-10-10)

The Rule’s are simple. Control on the way down, pause and control on the way up. No set tempo.

Post Strength

3 rounds:

10- Bottom position bounces – increase weight each round

Bottom Position Bounces

Another huge step in mastering a movement that demands sound positioning is a strong marriage of mobility and stability. Get set up with the same checklist in mind, control your way down, and bounce without letting any of your points of performance change. We need this skill, but not at the cost of our form.

*Here we are front squatting and then coming back up only about 2 – 4 inches above parallel, going back down and bouncing out of the bottom and repeat.

Metcon (Time)

3 Rounds:

12 Hang Power Snatch 115/75

12 Push Press 115/75

40 Double Unders

Rest :60 after each round.