Eric showing us a text book front squat at Benicia CrossFit. If you haven’t checked out their fantastic gym yet, you should. Take a look at their schedule and pay them a visit, its Free for Diablo Members.
Mobility: Hip Mobility.
Skill Practice Warm Up: None.
Workout: Front Squat
6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)
Super Set: Half kneeling single arm shoulder press
7 x 2 (7 sets of 2 reps “across,” the same weight for all sets)
Metabolic Conditioning Workout: “More than a Feeling” – As many rounds as possible in 6 minutes.
6 two hand dumbbell ground to overhead -one in each hand- (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)
6 ring dips
30 double unders
Scaling Guide: 3 – 7 rounds
Coaching Tips: Keep good flat back discipline on the db ground to overhead! It is easy to let yourself slip and start rounding your back. Practice kipping the ring dips before you start, those will be a big help on this one.
*Women’s “As Prescribed” weights and reps (Rx)
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Compare To: 2013 – 02 – 19
Article: The CrossFit Games is 10 days away. Take a look at the workouts that have been announced thus far. Click Here