Monday, June 11, 2012

12-06-11: Front squats and double-unders

Elm City CrossFit WoD for Monday, June 11th, 2012

AFT showing perfect front squat form: elbows high, butt below parallel, heels nailed to the floor. (CrossFit Calgary)
Heather Bergeron showing why mastery of the front squat will translate nicely into control on the Olympic lifts, especially (and somewhat obviously) the full depth clean, where the ability to drop under the bar and catch it in the bottom of the squat position requires the lifter to be rock solid in that position. (CrossFit New England)
The full-body control needed for crisp, efficient double-unders continues to elude me, mostly due to an utter failure to practice them. My own private failing, really... (CrossFit Invictus)

WoD: 5 x 5
  • Front Squat @ 85% = 210#
  •   20 Double Unders Single-Unders
 Heavyish front squats (85% is about a 6 rep weight, so 5 reps plus double-unders would be pushing it),  in the classic rep scheme of 5x5. Five rounds, five reps each. Fails were ok, and possibly to be expected, but the goal was to go all 5 in each round. Success!

Double-unders were a crap-show, on the other hand. After several failed attempts to get them to go, I just resigned myself to single-unders... which were nearly impossible by the end of the 5th round. Ugh...

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