The class schedule for Wednesday and Thursday will be the following…
Roll out back on roller for 2min
Super Squat Hip Sequence.
Work hip and ankle mobility. It’s really important to have a good range of motion, especially when actively diving under the bar and performing a weighted squat. Why are we worrying about that?…..
Work Hang Squat Clean technique for 5 minutes
Video courtesy of Northstate CrossFit. As Jonathan Jorgensen states in the video, for the hang, the bar starts above your knees. We will emphasize getting a shallow dip, into a quick drive to fully extend the hips and get a high shrug to move the bar upwards as quick and as powerfully as possible. From there, you will pull yourself under the bar, dropping into a full front squat position to catch the bar. Remember, elbows high! From there, stand back up with the bar in the rack position.
A big thought to remember today is, “Pull yourself under the bar, not the bar to you.” The quicker you get under the bar, the more efficient this move becomes.
4 Rounds For Time:
25 Hang Squat Cleans (95/65)
Post time/thoughts to comments/www.logwod.com
2 minutes of Wall sit – Keep you back against a wall, legs stay at a perpect 90 degree angle.