020719


CrossFit Bako – Workout of the Day

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Warm-up

KB Warm-Up (No Measure)

2 Rounds

250m Row

10 Goblet Squats w/2 second pause

10 Russian KB Swings

10 KB Press (5 each arm)

10 KB Deadlifts

Mobility

Warm-up (No Measure)

Couch Stretch, 2 Minutes Each Side

Wrist Stretch

Points of Performance Review

Front Squat

Front Squat (PP) (No Measure)

SETUP

1. Stance = shoulder width

2. Extended hips and knees

3. Bar racked on shoulders

4. Elbows high, upper arms parallel to ground

EXECUTION

1. Weight on heels

2. Lumbar curve

3. Chest up

4. Elbows high, upper arms parallel throughout

5. Butt travels back and down

6. Hip crease below knee

7. Knees track over feet

8. Return to full extension

9. Head Neutral

POINTS OF PERFORMANCE

1. Bar racked

(a) on shoulders

(b) elbows high

(c) hands outside of shoulders

(d) fingertip grip

2. Elbows high throughout

Strength/Oly/Skill

Front Squat, E3MOM for 9 Minutes

Paused Front Squat (5 @75%)

Paused Front Squat (3 @ 85%)

Paused Front Squat (1+ @ 95%)

Conditioning

Metcon (Time)

AMRAP in 16 minutes

16 Burpee Over Bar

16 Front Rack Lunges 135/95 (alternating, in place, step backward)

Strength Accessory

Pause Overhead Squat (5 @ 65%)

Pause Overhead Squat (5 @ 75%)

Pause Overhead Squat (5+ @ 85%)