Fri, 06/22/2018

*Reminder: We will be closed tomorrow, Sat, 6/23. Come cheer our Athletes at the Proving Grounds Competition at the Imperial Beach Pier starting at 8am!*

Front Squat Build to Heavy Set of 3 “Crow’s Nest” AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie Row L2 Russian KB Swing L1 Russian KB Swing Goblet Squat Cal Row


The front squats are the meat and potatoes of today’s workout. While the kettlebell swings are also on the heavier side, the top of the swing provides a nice little breather on each rep. The front squats, on the other hand, involve quite a bit of time under tension while fatigued. The mindset on the barbell can be to not think to much, rather just clear the movement as fast as possible to get to the rower. This can be done in 1-2 sets each time. Even if the first few pulls on the rower are on the slower side, just getting the weight off the body and the flywheel going keeps things moving in the right direction. With 5 minutes to recover between intervals and a lighter weight coming, athletes can do their best to stay focused on the task at hand before shifting gears to the next 5 minutes.

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