With tons of front rack positioning popping up in our recent programming I thought it necessary to discuss it. In this video I cover why having good front rack mobility is a necessity as well as every way that I could think of to help you open up your front rack. Hope you enjoy!
If you haven’t already checked out the first two videos covering the ankles and hips check them out here: 1 & 2.
Part 3: Hamstrings
The hamstrings could have been lumped into the him video but even those with loose hips can also suffer from tight hamstrings. If the hammies are tight, it will effect the positioning of the pelvis at the bottom of the squat. The pelvic bones will be tilted downward which has a chain reaction up the spine and putting the whole position out of whack. So loosen them up too!
Part 4: Thoracic Spine
The t-spine gets a lot of abuse day in and day out. It is affected when you are hunched over your computer, looking at your phone, and when you sit all day long giving some people that hunchback look. Open that sucker up so that you can support some heavy ass weight overhead!
Part 5: Shoulders
You can have perfect mobility from the shoulders down but if you lack external rotation and flexion through the shoulder joint, your scapulas (shoulder blades) will never “stack” the correct way in the overhead squat position… or really any overhead position for that matter. Just think armpits open and biceps pointing up! Here are a few ways to achieve that position.
Mobility with RJ is back on this week at 6:00pm on Thursday!
——————–
Monday 1/18
A) Barbell cycling
2 sets for technique:
– 5 UB TnG power clean + push jerk @ 135/95, 115/75, 95/65
*Pause 1 sec in PC catch and 1 sec in jerk catch.
R2M
B) 2 sets for speed:
– 8 UB TnG power clean + push jerk @ same as A
R2M
C) Open workout 15.4 (click link for more details)
Complete as many reps as possible in 8 minutes of:
– 3 handstand push-ups
– 3 cleans
– 6 handstand push-ups
– 3 cleans
– 9 handstand push-ups
– 3 cleans
– 12 handstand push-ups
– 6 cleans
– 15 handstand push-ups
– 6 cleans
– 18 handstand push-ups
– 6 cleans
– 21 handstand push-ups
– 9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
*Use 185/125, 155/105, 135/95, 115/75, or 95/65. Should be around 70-75% 1PM power clean. Scale HSPUs with bands, L-seated DB press, or perfect push-ups.
D) 500m row for time
Tuesday 1/19
A) Pause front squats 4 sets x 4-5 reps @ 4111; R2-3M
*Use heavier weight than last week for all sets.
B) Three rounds for time of:
– 30 Overhead Walking Lunge Steps (45/25 lbs)
– 15 Pull-Ups
– 400 Meter Run
C) 2-3 rounds not for time:
– 15-20 reverse snow angels
– BB quad smash x 1 min/ side
Wednesday 1/20
A) EMOM x 15 min
1: 5-6 Unsupported seated strict BB press @ 2111
2: 6-8 Romanian deadlifts @ 20X1
3: 8-10 Supinated ring rows @2111
*Get as horizontal as possible on the ring rows while still going through full range of motion.
B) 5 sets:
Against a 2-minute running clock, complete…
– 250/200m row
– Ring dips x max reps
R2M between sets.
Thursday 1/21
A) E3MOM x 15 min
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%
After every set complete 2-3 weighted pull-ups
B) EMOM x 15-18 min
1: 10-15 KB swings 70/53
2: 5-10 burpees 6”ish target
3: 10 BB front rack reverse lunges (115/75, 95/65)
Friday 1/22
A) E2MOM x 6 min (3 sets)
– 1 power snatch + 1 hang squat snatch + 1 overhead squat @ 55-75%
+
E2MOM x 6 min (3 sets)
– 1 power snatch + 1 hang squat snatch @ 75-85%
+
E2MOM x 8 min (4 sets)
– 1 squat snatch @ 85+%
B) 3 rounds not for time:
– 8 TGUPs 4/side AHAP
– 1 lap farmer carry AF&HAP
– 5-6 strict T2B @ 3111
– 10 DB curls
Saturday 1/23
8am – Masters CF
9am – CrossFit
10am – Level 2/Barbell
Apparel pre-orders! We have started taking pre-orders on our newest EDCF winter apparel including the 3/4-Sleeve Raglan Shirt and the Classic Hoody. Check them out and pre-order yours today by clicking >HERE<. Pre-ordering will end this Friday at 12 noon.
This Week’s Schedule:
Tuesday 1/12 – Body Fat Testing from 4:30-9:00. If you want in, register >HERE<.
Thursday 1/14 – Mobility at 6:00-6:30pm with RJ!
Mikey, RJ, Sean, and myself at the CrossFit L-1 Course this past weekend!
——————–
Monday 1/11
A) Pause front squats 4 sets x 5-6 reps @ 4111; R2-3M
B) For time:
– 25 Wall Ball Shots (20/14 lbs)
– 25 Box Jumps (24″/20″)
– 20 Wall Ball Shots
– 20 Box Jumps
– 15 Wall Ball Shots
– 15 Box Jumps
– 10 Wall Ball Shots
– 10 Box Jumps
C) Mobility: quad smash x 1-3 minutes per side
Tuesday 1/12
A) Power snatch technique work
B) Barbell cycling:
– 6 UB TnG power snatches, R2M between each set x 4 sets
*Start at 50% or 1RM snatch and build if able. Keep each set UB and work on efficiency.
C) 4 rounds for time:
– 6 shoulder to overhead 155/155, 135/95, 95/65
– 8 burpees over the barbell
– 10 pull-ups
Wednesday 1/13
A) 3 rounds not for time:
– 5 banded toe-hip MU turnovers OR 1-3 UB MUs
– 10m handstand walk (use partner assist if needed) OR 10-15 shoulder touches OR 30-60 sec “nose and toes” handstand hold
– 20 banded good mornings
B) Every 8 min x 24-32 min (3-4 sets)
– Row 750/600 m
– 10 deadlifts 225/155 or use 75% of max
– 15/12 ring dips
– 50 double unders
Thursday 1/14
A) E3MOM x 18 min
Back squat
* Set 1 – 5 reps @ 60-70%
* Set 2 – 3 reps @ 70-80%
* Set 3 – 2 reps @ 80-85%
* Set 4 – 1 rep @ 85-90%
* Set 5 – 1 rep @ 90+%
* Set 6 – 3 reps @ 85%
After every set complete 2-3 weighted pull-ups
B) 3-4 rounds not for time:
– weighted sled drag down and back AFAP (heavy but steadily moving)
– 8 burpees AFAP
– 200 m sprint
– walk back and rest 3 minutes-ish
Friday 1/15
A) E2MOM x 8 min (4 sets)
– hang clean + clean + split jerk @ 65-75%
followed immediately by…
B) E2MOM x 12 min (6 sets)
– clean + jerk @ 75-90+%
*Percentages should be off your weaker movement if you don’t know your 1RM clean and jerk.
C) EMOM x 15 min
1: 4 power clean + push jerk cluster 1.1.1.1 @ 60-65%
2: 6-10 T2B
3: Row 12/9 calories
Saturday 1/16
8am – Masters CF
9am – Regular CF
10am – Level 2/Barbell
11am – Intro to CrossFit
The next link in the overhead squat mobility chain is the hips. If there is restriction around the join of the hip there can be a lack of flexion of the hip (closing motion) and the femurs will not be able to angle out correctly to enable knees to track over or outside of the toes. Really this means that there will be a lack of depth and/or your torso won’t sit up as high as it should at the bottom of the squat. Check out these tips to open those hips!
I often refer to having tight ankles as having a bad foundation under your house. It doesn’t matter how nice your house is, if you’ve got foundation issues then you have major problems from the ground up. Similarly, if your ankles are tight your hips won’t sit right and your torso/shoulders won’t be in a position to support a barbell correctly in an overhead squat. Basically if your ankles are tight, your knees won’t sit far enough over your toes and you will have to overcompensate either by collapsing inward at the knee or putting your shoulders in an unstable/weak position. This video explains a few ways in which to target the muscle and connective tissue associated with ankle. These stretches can be done before or after class and should be done on a regular basis if you are tighter than normal.
Welcome Back! Fall off the wagon a little these past few weeks? That’s okay and we don’t blame you. However, we will blame you if you don’t make the effort to fix it! Make coming to classes part of your daily routine again starting today. See you at the gym.
——————–
Monday 1/4
A) Warm up to 80% back squat in 8 min
B) Every 3 min x 9 min (3 sets)
– 5 back squats @ 80-80+%
C) 2 sets:
With a 5 minute running clock, complete:
– 500/400 Meter Row or 400m run
– 40 Kettlebell Swings (70/53,53/35)
– AMRAP wallballs in remaining time
R5M between sets.
D) Mobility: barbell quad mash x 1-2 min per side
Tuesday 1/5
A) Barbell cycling
4 sets:
– 8 UB TnG power cleans, R2M between each set
*Start at 50% or 1RM PC and build if able. Keep each set UB and work on efficiency.
B) EMOM x 15-18 min
1: 2-3 DB no-squat man makers (35-55/15-35)
2: 5-8 box jump overs 24/20”
3: 10, 20 or 40 DUs depending on ability
C) 3 rounds not for time:
– 12 supine medball hamstring curls
– L-sit x 30-40 sec accumulated
Wednesday 1/6
A) 3 rounds not for time:
– 6 banded YTWLs
– 10m handstand walk (use partner assist if needed)
– 3 broad jumps for distance
B) Every 6 min x 24-30 min (4-5 sets)
– Row 500/400m
– 10 thrusters 95/65
– 10 pull-ups
*More advanced athletes should perform CTB pull-ups.
*If you can’t keep up with every 6 min, scale down meters/reps.
Thursday 1/7
A) Banded Deadlift
– 10 banded singles at 65%; R30S between each
*use green band, 5% heavier than 12/16
B) Deadlift
set 1 – 5 reps @ 65%
set 2 – 5 reps @ 75%
set 3 – 3-5 reps @ 90% (up 2% from 12/16)
Rest 2-3 minutes between sets
B) EMOM x 15 min
1: 12 alternating DB snatches (50-75/20-45)
2: 5-15 ring dips
3: 220/180m row (scale down to 200/150m if needed)
Friday 1/8
A) EMOM x 8 min (4 sets)
– Snatch 3 position work at 65-75%
B) EMOM x 10 min (5 sets)
– 2 snatch lift offs (pause 1 sec at knee) + 1 snatch @ 75-85%
C) 3 sets not for time:
– 4, 8, 12 or 16 UB T2B (work on connecting reps)
– Lateral sled drag down and back
– AMRAP UB strict then kipping HSPU
D) 500 m row for time
Saturday 1/9
8am Masters
9am CrossFit
10am Level 2/Barbell
No video post this week.
Make sure you are aware of the changes to this week’s schedule due to the New Year’s holiday…
Thursday 12/31 – Last class is 5:30pm (no 6:30 or 7:30pm)
Friday 1/1 – 10am class only
Saturday 1/2 – Regular schedule
——————–
Monday 12/28
A) Front squat build up
EMOM x 5 min
1: 2 @ 60%
2: 2 @ 65%
3: 2 @ 70%
4: 1 @ 75%
5: 1 @ 80%
R60S
E2MOM x 10 min
6: 1 @ 85%
7: 1 @ 87.5%
8: 1 @ 90%
9: 1 @ 90+%
10: 1 @ 90+%
B) EMOM x 15-18 min (5-6 sets)
min 1: 6 front squats from ground @ 60% of A
min 2: 12 KB swings (70/53, 53/35)
min 3: 5 burpees + 25 double unders (sub 25 power singles)
Tuesday 12/29
A) EMOM x 15 min (5 sets)
1: 5-10 HSPU (stay strict ALAP)
2: 6-8 BB bent over row @ 20X1
3: 3 seated box jumps (30/24”, 24/20”)
B) 3 rounds for time:
– 10 shoulder to overhead (135/95)
– 400 m run
Wednesday 12/30
A) Every 6 minutes, for 24-30 minutes (4-5 sets):
– Row 500/400m
– 6 Power cleans @ 70%
– 10 pull-ups
*Advanced athletes perform CTB pull-ups
B) 3 sets not for time:
– 30-60 sec L-sit (accumulated)
– rest as needed
– 8-10 BB good mornings @ 30X1
– rest as needed
*Use partner to hold bottom of feet on L-sit if necessary. Can scale with boxes.
Thursday 12/31 (New Year’s Eve – No 6:30 or 7:30pm)
A) E2MOM x 12 min (6 sets)
Hang squat snatch + Squat snatch from below knee
B) EMOM x 15 min (5 sets)
Minute 1 – 5-7 TnG Deadlifts at (225/155, 185/125, 155/105, 135/85)
Minute 2 – 10-15 Ring dips
Minute 3 – 5-10 T2B
C) 3 sets not for time:
– 6-8 KB/DB rear foot elevated split squats @ 30X1
– R60S
– TBA
– R60S
Friday 1/1 (New Year’s Day – 10am only)
TBA
Saturday 1/2
8am Masters
9am CrossFit
10am Level 2/Barbell
11am Free Intro to CrossFit