STRENGTH: Front Squat
We will still be squatting again today, however, we will be FRONT squatting. Taking all of the good movement patterns you have developed from the back squat (knee tracking, tall chest, no butt-winking), let’s move the bar to the front rack. The front squat is going to force you to BRACE YOUR CORE, maintain a good front rack position and really dial in on that thoracic spine.
Today, let’s work up to a set of 5 reps, with a 3-second descent, and a major focus on form.
WOD: 10-15-20-25-20-15-10
Shoulder-to-Overhead (95/65)
Box Jump Over (24”/20”)
*Perform with 1:00 on, :20 off
Your immediate concern for this workout is choosing a barbell loading, and box height, that allows you to sprint during every working minute. The :20 rest window should be just enough to catch your breath and regroup, but nowhere close to enough time to completely recover.
