Great Squat. How’s Your Midline Stability?

Iron Grip CrossFit – CrossFit

Believe it or not. Our program is planned. Though the plan may seem crazy and totally unpredictable at times, there is a method to the madness, and ultimately, the plan is driven by the results we all see from the program. Here is a good video discussing the idea of variance in CrossFit programming.
http://library.crossfit.com/free/video/CFJ_CPC_variedprogram.mov

Warm-up

A: Warm-up (No Measure)

4 Rounds

Silent Jumping Jacks
Reps and penalties are coach’s call each round

B: Warm-up (No Measure)

10 Minutes:

Work up to 90% 1RM Front squat

Weightlifting

Front Squat (1-1-1-1-1-1-1-1-1-1)

All reps done @ 95% 1RM

Before each set do:

10 V-up/Situp/Leg raise