Thank you!
Special thanks to everyone that came out to Del Mar to support Kirsten and Jeff at the West regional this weekend! Normal hours return today!
Skill
Front squat
2-2-2-2-2
Today we’re working up to a strong effort two rep front squat. With the front squat we want to focus on keeping the elbows up and chest as upright as possible. As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way. Feel free to choose one weight and work there for all sets rather than adding weight as you go.
WOD
4 Rounds for time
25 Double Under
10 Left arm russian KB Swings 32/24 kg
25 Double under
10 Right arm russian KB Swings 32/24 kg
Workout notes
Today’s workout couples two difficult skills! Each round has two sets of double unders and two sets of heavy, one arm kettlebell swings. Scale the double unders to a volume you could complete in about 30-45 seconds. If you are new to double unders scale the movement to single unders but make an attempt at double unders for each set of 25! One arm swings will be much harder than regular kettlebell swings so keep that in mind when choosing your weight. The one arm swing requires you to drive the kettlebell up with vertical hip drive so practice bending at the hips and generating some power from your midline!