Today's Mobility Monday video is all about the infamous butt wink at the bottom of a squat. You may have heard our coaches discuss this. We want to avoid butt winks, and to do that we need to understand why it's happening to you. If you know you butt wink at the bottom of your squat, then you either 1. need to mobilize your ankles and/or adductors, 2. wear squat shoes, or 3. squat to a box set just above the height that initiates the wink. That way you can work on a wider stance, learn to initiate your adductors, and work on hip mobility.
You have an opportunity to work on this today with our heavy back squats. We are getting heavy in our back squats today and working up to a new 3 rep max. If you're really new to CrossFit (4 months or less) you'll work up to a 5 rep max. Heavy days elicit as powerful neuroendocrine response and work our phosphogen-creatine pathway. Plus, we just like getting stronger. Have fun!
3-3-3-3-3-3-3 reps for load of
Work up to a new 3 rep max
then, if time allows
Cashout: 100 Sit-ups for time
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