Squat and Jump

Iron Grip CrossFit – CrossFit

The heavy front squat. It’s not you legs that give out. It’s your midline, your core. This makes the heavy front squat (or ANY heavy squat variant) one of the best exercises you can do to improve your “core” strength.
Front squat
https://m.youtube.com/watch?v=m4ytaCJZpl0&feature=youtu.be
Double under
https://m.youtube.com/watch?v=-tF3hUsPZAI&feature=youtu.be

Warm-up

Warm-up (No Measure)

2 Rounds

3 DB manmakers

3 Muscle ups

20 second Couch stretch

Skill

Double (or, triple?) under practice

Metcon

Metcon (Time)

For time:

1 Front squat @ 80% 1RM

100 Double unders

2 Front squats

75 Double unders

3 Front squat

50 Double unders

3 Front squats

75 Double unders

2 Front squats

100 Double unders

1 Front squat
Scaling:

150-115-75 single unders

Core: Metcon (Time)

For time:

100 Hollow rocks

EMOM:

10 situps
10 minute time cap

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