Thursday December 3, 2015 CrossFit Workout of the Day
“The depth of an Olympic squat should not even be a topic of discussion, but because there has been and continues to be discussion among coaches and athletes in sports outside of weightlifting, it warrants at least clarification: proper depth is full depth; full depth means full depth. That is, full depth is not parallel, nor is it breaking parallel—it is squatting to the lowest position possible without surgical alteration of body parts while maintaining correct posture.” Greg Everett
See full article here: http://www.catalystathletics.com/article/20/The-Olympic-Weightlifting-Squat/
Mobility Tip: Fixing butt-wink with ankle mobility! Just grab a box and rig up a band: https://www.youtube.com/watch?v=2V8qrN9aCSs
Warm up:
3 rounds:
5 strict pull ups
10 OHS
15 hollow rocks or 3 15 second holds
Strength:
Back Squat
Performance: 4×5 @75-80% of 1RM
Fitness: 3×8 across
Conditioning:
Performance:
7 rounds for time
1 muscle up
3 strict hspu
6 KBS (70/53)
Fitness:
7 rounds for time
6 C2B/chin over bar pull ups
6 push ups
6 KBS
2015 12 02