For Time:
400m Run
Then complete 5 Rounds of:
5 Handstand Push-ups
10 Front Squats (135#/95#)
400m Run
Results
View this photo
View this photo
Front Squats were the focus today before the WOD on ensuring a good rack position and maintaining that line of action with a vertical bar path and upright chest while getting to depth. In the WOD the goal was to get all five rounds unbroken on the front squats with at least a minimum of only 2 sets per round if you had to drop it. Scaling your load was critical to hitting this goal as the handstand push-ups likely became the limiter.
Front Squat Setup and Execution:
- Bar rests on chest and shoulders with loose grip – “racked”
- Stance = shoulder width
- Stand tall, hips and knees extended
- Weight on heels
- Hips back, lumbar curve maintained
- Chest and elbows up
- Bottom of squat is below parallel (hip crease below top of knee)
- Knees out or tracking over feet
- Head neutral
- Return to full standing i.e. hips and knees extended
The hardest part of the front squat may be holding the bar in the “rack position”. Work on shoulder and wrist flexibility with planche push-up stretches, handstands, behind the neck barbell hang with elbows up stretch, and band mobility.
“The Deadlift Set-Up” with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]
“What the 2012 CrossFit Open Workouts Have Meant to the Everyday Athlete” from Breaking Muscle.