Front Squat (you are not lifting heavy here, just working on skill and technique – see notes below).
Three rounds for time:
50ft Farmer’s Carry (1.5 pood kettlebell in each hand)
20 Inverted Ring Pulls
Post time to comments.
Goals: For the next couple of weeks, I will ask other CF7ers to post their approach to the WOD, how they would scale the WOD, what the time/task goals are, etc. It will allow each of you to see there are not only different approaches to each WOD, it will also help you see what to scale and when. This week, Andrew has the gig….look for his posts to lay out goals for you this week.
Technique on the Front Squat:Front squats pave the way to PRs in clean. The key to a good front squat is getting your elbows up and around the bar. As you squat down, you have to drive your elbows up (which will help you keep your weight back on your heels and keep the lumbar curve in your back). Watch this:
Think you can’t get your elbows up around the bar?? We can stretch that out (see photo below)….and if you ever doubt that getting your elbows up and around the bar isn’t that big of a deal, ask yourself if you like your wrists the way they are….dropping your elbows can cause you to shatter your wrists. So, if you like your wrists the way they are, drive your elbows UP!