Mobility

 In Blog, W.O.D.

For today’s Words of Wisdom Wednesday we’ll be covering tips to help your front rack position; either in the bottom of a squat clean or at the top of a front squat. There’s nothing worse than getting underneath the bar then dropping it because your elbows were not high enough to catch the load! It is crucial to have those elbows as high as you can in either position. One piece of mobility to help with your front rack is messaging the posterior deltoid, which is just fancy for the muscle that runs across the back of the shoulder. When messaging you want to roll slowly through the area until you find something tight. Once you find a particularly stiff spot stay there for 40-60seconds. This works for the experienced athlete and newcomers as well. Check it out!! 

 

7/16/15

 

Strength

 

Performance

2-2-2-2-2-2-2 of Over Head Squat *1sec. pause at bottom

 

Fitness

Crossover Symmetry

7×5

Snow Angel 2sec. Hold at Top + Victory Pose 2sec. Hold at Top

 

Metcon

 

Performance

3 Rounds For Time

18 OH KB Squats 24kg/16kg *9 L + 9 R

2min Burpee Pull-Up

2min rest

 

Fitness

3 Rounds For Time

18 DB Snatches *9 L + 9 R

2min Burpees

2min rest

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