S/S/S:

Front Squat

Set 2RM

https://www.youtube.com/watch?v=z-R-_123Zz8

Video courtesy of CrossFit One.

Prior to going for 2RM, do sets of 5, 5, 4, 3 before going for sets of 2.  Elbows High!  Don’t let the knees cave in!  Tall Chest!  Move Weight!

Post 2RM to Comments

Set Up
– Execute the Front Squat using all points of performance found in the Air Squat while racking the bar in the ‘front rack’ position
– Finding the ‘front rack’ — use a PVC pipe or broomstick to focus on technique
– Hands are outside the shoulders
– Pinch the bar (PVC or broomstick) in your finger and thumbs (loose finger tip grip) and place on shoulders
– The bar should be resting on the shoulders while the hands ‘baby-sit’ the bar (balance the bar) resting on the fingertips
– Lift your elbows so they are parallel to the floor

Execution
– Follow execution for the Air Squat while maintaining high elbows (parallel to the floor) throughout the entire movement

WOD:

5 rounds

30 walking lunges

20 push ups

10 box jumps (24/20)

Goal – keep the body moving the whole time!