10292019

28
Oct

10292019

Crossfit Garage – CrossFit

View Public Whiteboard

Weightlifting

Front Squat (1×1)

Working up to a new 1RM today! Please take the majority (or all) of class to work up to your heaviest single

Metcon

Holly Jolly Sit ups (AMRAP – Reps)

AMRAP 10: Meter Row

On the 1:00 – 15 AbMat Sit-Ups

On the 2:00 – 12 AbMat Sit-Ups

On the 3:00 – 9 AbMat Sit-Ups

On the 4:00 – 15 AbMat Sit-Ups

On the 5:00 – 12 AbMat Sit-Ups

On the 6:00 – 9 AbMat Sit-Ups

On the 7:00 – 15 AbMat Sit-Ups

On the 8:00 – 12 AbMat Sit-Ups

On the 9:00 – 9 AbMat Sit-Ups
This is optional if you have time after the One Rep Max on Front Squat

Bright Spot

Front Squat

Why?

The anterior load of the front squat keeps your spine more vertical. This reduces shear stress on your spine and improves anterior core engagement to reduce flexion-based injuries to your low back. You’ll build a greater core strength, improve your posture, and still crush your legs.