[creativ_alertbox icon=”” colour=”red” custom_colour=””]17.3 has been announced! Check it out at games.crossfit.com The fun starts at 10:30 on Saturday! We’ve had a blast so far and are excited for another great day with all of you! [/creativ_alertbox]

Skill

Front Squat
3-3-3-3-3

Today we’re working up to a strong effort 3 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.

WOD 

4 Rounds for reps with one minute on each station

Ring Dip
Row for Calories
One-Arm Kettlebell Clean and Jerk 24/16kg
Rest

Workout notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of repetitions completed across all 4 rounds and come up with one total score.  In this workout we are performing intervals starting with the difficult gymnastic movement and moving to more conditioning based movements.  The ring dip can be very hard if you don’t have the upper body strength yet so scale to parallette dips or banded dips if needed. Spend some time practicing the kettlebell clean and jerk to guarantee an appropriate weight.  You do not need to alternate arms for each rep here but the kettlebell should return to the ground between each repetition.