Today we start prepping for our front squat strength cycle. This technique video from the dudes at Barbell Shrugged has great tips for a good set-up, adjusting your hand position and missing lifts.
We are incorporating tempo training with our front squats during this strength cycle. Tempo training is a training method in which you slow down a specific phase of a lift. We will be slowing down two phases of the front squat, the eccentric or lowering phase, and the holding phase or the "in the hole" phase. Tempo training improves your body awareness, can increase the stability and strength of connective tissue, and with the pause at the bottom of the squat, can improve your explosiveness out of the bottom. Here's a good article on tempo training.
Front Squat 5 x 5
If you know your one rep max, start with 50% and increase weight across sets so that you finish at 80%. If you don't, increase weight across the sets until your last two reps of your last set are hard.
For the first 3 reps of your first 2 sets, you will incorporate tempo training. Lower into the bottom of the squat for a count of 3, hold the bottom of the squat for a count of 2, and then explode out of the squat as fast as possible. Reset if you need, take a breath, and repeat. Remember, you're only doing this for the first 3 reps of your first 2 sets.
As many rounds and reps as possible in 12 min of
10 Toes to bar
15 Box jumps 24/20"
20 Double unders
We are considering moving the 5:15pm class to 5:30pm. Please let us know if you are in favor of this move.
March 22 The CrossFit Open Closes
March 27 6-Week OCR Training Course Starts
April 5 - Lift Off!
April 27 Festivus Games
May 4 - 5 Montana Spartan Race
May 10 Baseline & Beers
May 11 Montana Craft Beer Week BEER OLYMPICS at TSCF
June 22 OutWOD
June 28 - July 12 Anniversary Throwdown
July 13 Knuckle Buster OCR
July 14 5th Year Anniversary Party
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