Saturday April 21st, 2012

Dynamic Warmup

Mob: Shoulder, Elbow, Wrist, Groin  Mashing: Hammie, Ankle

MOD: Front Squat

20 mins to find 3R and 1R Max

WOD: 21-15-9

Front Squat (95/65)

Lateral Bar Burpees

Situp Vertical Jump to Target


Want ABS??  Front Squat.  Because you’re holding the weight in front of your body, and you must remain upright your entire core gets a great workout trying to stabilize the weight and keep you upright. If you find you’re leaning forward a lot when you back squat, you’ll quickly get stronger and fix this problem if you switch to front squats for a while.Because the bar is placed in front of you, on your shoulders, the front squat is a lot like other exercises and strengthens the “base” of those lifts/presses. Power Cleans, Overhead Presses, Overhead Squats, etc all share the same “starting” position as the front squat. Getting stronger and more comfortable with Front Squats will help you in those exercises too. If you’re back squatting with bad form you can complete the exercise at the expense of causing injury to yourself. The good thing about front squats is the form is self correcting: If you’re not straight enough you’ll drop the bar… if you’re not holding the bar right you’ll drop it… if you don’t keep your elbows up you’ll drop it. It’s an exercise that pretty much forces your form to be good.

CrossFit Solafide

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