1
Jul
7/2/2018
Santiam CrossFit – CrossFit
Warm-up
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 (1-1-1-1-1-1-1-1)
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.
Post Strength
30 perfect position empty bar front squats
Metcon (No Measure)
12 minute running clock
Every 4 minutes complete:
50 Air Squats
40 Mountain Climbers
30 Lunges
20 Push-Ups
10 Burpees
Rx+: with a 20/14 pound vest