Crossfit Lillington – CrossFit
Weightlifting
Build to Heavy Front Squat Complex
1 Pausing Front Squat + 1 Front Squat
The pause takes place at the bottom for two seconds. NO belts today….see below!
**Food for thought: 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**
Metcon
Satan’s Whiskers (Time)
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees
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.