Workout of the Day
Posted by coach David
Workout specific strength:
A1. Snatch, x2
A2. Deck squat + jump, x3
Every 2:00 (x6)
16-12-8 reps of:
Hang power snatch, (45/35)
8-6-4 reps of:
Turkish get up, (45/35)
Yes, you use an empty bar the entire time. Yes, even on the turkish get ups. Let’s see what kind of balance and shoulder stability you have!
Talk about shoulder stability! Mikey P and Zach show us how it’s done, and in button down shirts no less. Both of these studs have been putting in a lot of hard work lately. Keep it up guys! What is your next goal and what is your plan of attack to reach it?!
FREE, FREE, FREE!!! (Knowledge, that is. See below.)
“IF IT CANNNOT BE FIXED WITH SQUATS OR FISH OIL, YOU’RE PROBABLY GOING TO DIE” – LiftBigEatBig.com Totally acceptable to use Arnold’s voice for this quote
Take a look at Coach Matt’s post from Friday May 10th. There are some amazing pieces of advice right at your fingertips. Not only do I incorporate the head to toe mobility circuit in the morning as he suggests, but also include “breakfast squats” (with the bar) in my living room and a daliy regimine of fish oil. OK, yes, I’m probalby the only person you know who has a full squat rack in the livingroom, but I know I’m not the only one with a broom, PVC or wooden dowel lying around. Whether you squat with something on your back, overhead or nothing, take a few moments to work on your squat everyday. If you’re tight in your back, hips, knees or ankles, the squat will give you instant feedback and, in some cases, painfully remind you where your deficiencies lie. The good news is, barring injury, range of motion and mobility are curable ills, hence the title above.
That said, I’d like to draw your attention to a few articles that have become staples of CrossFit and movement. Coach Greg Glassman drops some knowledge on us with the Squat Clinic, which drives home the importance of all the cues you hear from us coahes during every back squat session! “Hips back”, “knees out”, “big chest”! Coach Glassman continues with the Overhead Squat, which, if you were like me when I began my Free Range training, was the bane of my existence. If you’re struggling with the overhead squat, print this article out and go through the 7 steps. Remember the key to movement is to…..wait for it…..MOVE! You cannot progress without starting the progression! Move and move often.
What are some of your favorite ways to keep your body moving when outside of Free Range?
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