Wed, 01/09/2019


Front Squat Complex Build to a Heavy: 1 Pausing Front Squat + 1 Front Squat "Satan's Whiskers" 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Burpees

Notes:

The front squat is the focus of this two part workout. In part one, athletes will build to a heavy complex of 1 pausing front squat and 1 regular front squat. The pause takes place at the bottom for two seconds. In part two, athletes will complete a CompTrain Class Classic Benchmark Workout, “Satan’s Whiskers”. The load on the bar should be something that athletes could complete 15+ reps when fresh and in no more than 2 sets during the workout. Those with goals of competing in the sport of CrossFit can complete chest to bar pull-ups, while those with goals outside of the gym can complete chin over bar pull-ups. These are regular burpees, so we can aim to maintain the standard of full extension with a little air under the feet and a clap overhead. ## THE WHY Belts are something commonly seen in many gyms. While they do provide support to the midline and may make lifting easier, they end up doing a lot of the work for us. It takes away the need to stabilize the core and can become somewhat of a crutch for athletes. If we can limit belt use to competitions and true 1RM attempts, athletes will be able to build a belt of their own by supporting the weight with their own muscle and not an external object. It will be tempting to want to use a belt today, especially on the strength portion. Let’s encourage athletes to rethink their use of belts and build that core.

#WOD #frontsquatcomplex #satanswhiskers #chesttobarpullupsc2b #pullups #frontsquats #burpees

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