Boy And His Coin


WOD 4/23/12

Front Squat 3-3-3-3-3


Front squat tip of the day. One of the toughest aspects of the Front Squat is maintaining an upright torso. A lot of elements cause the common forward tilt we see in many athletes. Since we tend to focus on the cue of “keeping the elbows high” sometimes our attention is directed away from another major problem area. The area I am referring to is the upper back. A lot of times people will try to raise their elbows through the shoulder rather than actually tightening up through the thoracic spine. One of the reasons we roll out the upper back is because we want to gain greater potential extension in the spine. Often the elbows drop not because we lack movement in the shoulders, but because our entire upper spine is curving downward. When you rack the bar on the shoulders, try and lift your chest up, and squeeze the muscles of your upper back together. You should notice that your elbows will get higher when you do this. When you begin the squat, focus all of your energy on keeping your spine tight in this position. Filling up with lots of air will help support you as you squat down and up.


3 Rounds:

200m Run

5 Snatch (115/75)

10 Push-Ups

10 Front Squat (115/75)

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Showing 15 comments
  • cody

    lets do this!

  • Sheree Pierce

    I’m really liking the “helpful hints” you’ve been offering lately. Sometimes the “coaching” gets lost when the wod is done and a review is helpful.
    I totally “get” the “focus all of your energy on keeping your spine tight in this position.” but can I please have a little focus on STANDING BACK UP?
    9:54 with 40# and purple push-ups

    For some reason I was really looking foward to being back today after 3 days off! Did not disappoint!

    Oh, and chris and I worked up to 98# Xs 3 for the front squats. She later discovered that 103# was her max…should have gone for it. The 98# was too easy for her.

  • Scott

    6 min + (forgot the seconds). Kept the weight light at 75 lbs. for WOD after last night’s 14 mile run and 5 more miles right after the morning XF class.

  • Jj

    205. Ten pound pr

    10:14 rx

  • hardyf

    200# *3, 7:33 at 75#, I feel like its starting to comeback a little, I like WODS like this

  • Jj

    Oh and did Fran on Saturday. 5:25.

    1:27 pr and good enough for a board spot 🙂

  • Garret

    Nice job JJ x 2. That weekend of drinking and debauchery really paid I’m looking forward to getting back in the box tonight after a 5 day inadvertent layoff. That’s an eternity for me.

  • Clay

    7:21 @135… Front squats got a bit heavy… Now for WOD #2 in Lumberton!

  • BeckyReddoch

    93# on 3RM FS
    9:42 on the wod with only 45#

    that “cool down” was the devil!! tabata mash up of hang cleans and DUs, I got 10 cleans and 31 DUs the first interval then it went downhill quickly!

  • cody

    295# for last set of FS. 7:59 at 135#. good work clay. your snatching is a bit above my skill level haha. atleast a did it!

  • Chris Adkins

    7:41 RX. 205 front squats.

  • Stephanie

    9:07 rx

  • josh t.

    245# x3 reps on front squats.

    7:24 with 135# on wod.
    Thanks cody and clay for setting the bar so high. I’m still out of breath from 7pm class.

  • nakia L

    155×3 9:44rx

  • StephenW

    Forgot to mention: I had a 20# PR on my 3 rep max front squat.

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