Today, at Terrain Fitness, we begin the next CrossFit cycle. With this new cycle, comes more progression work for you!
The Front Squat!
This cycle will be devoted to introducing the Front Squat in class for strengthening the front rack position as well as getting everyone being comfortable in the front rack position. Points of emphasis on the front rack position include high elbows, keeping your chest up, distributing the weight across the middle to back of your foot and driving through with your heels. Many people have issues with the front rack position due to limitations in mobility in the shoulders, wrists, lats and even in the hips. To combat these limitations, it’s very important to be stretching before class and after class. We will continue using ROMWOD as a great tool for mobility. If you’d like more stretches you can do at home or even at work, please see one of the coaches and we will plan out some stretches you can do daily to increase your mobility. Watch this video for some great tips!
Last cycle, focus on Olympic Weightlifting was geared towards Power Cleans. We saw those many times during the cycle and this time, we will be introducing the Squat Clean. All the mechanics are the same for both the Power Clean and Squat Clean, with one exception: for the Squat Clean, you have to…you got it, SQUAT! This means getting under the bar and getting your hips below parallel. Don’t worry about going heavy the first couple weeks. We, as coaches, believe it’s more important for you to move well over stacking more weight on the bar. We are pairing the front squat and the squat clean this cycle because strength in the front squat will help standing up from the squat clean. We will be watching very closely at each and every squat clean and giving cues on what needs to be corrected. If you need a refresher on the Squat Clean, watch the video below. It’s very detailed!
The last piece of the cycle will be a repeat WOD. Today, August 20, is the repeat workout:
15 Minute AMRAP:
3 Rope Climbs
6 Push Press (115/85)
12 DB Box Step Overs (50/35)
It will be repeated in exactly 6 weeks so make sure you record your rounds and reps and also what scaling options you performed if you did not do the workout as prescribed. If, for some reason, you are unable to do the workout today, you can always make-up the workout during Open Gym hours. If you have any questions about anything pertaining to the new cycle or just general questions, please don’t hesitate to ask one of us!
-Rodney and Rachel