Skill

Front Squat
1-1-1-1-1

Today we’re working up to a strong effort 1 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

for time

21-18-15-12-9-6-3
Medicine ball sit-ups 20/14 lb
Left leg step ups w/ medicine ball 24/20″ 20/14 lb
Right leg step ups w/ medicine ball 24/20″ 20/14 lb

Workout notes

Today’s workout has seven rounds starting with a large set of twenty one and descending to a small set of three.  The descending rep scheme is there to help you keep the intensity high for the entire workout.   We’ll be hanging on to a medicine ball throughout. For the sit-ups tap the ball behind your head with your shoulders on the ground and then again between your feet to finish each rep.  After the sit-ups we’ll tackle some lightly weighted step ups(hold the ball anyway you like) and alternate legs only after you have completed an entire round on one leg.  Performing large sets on one leg increases the difficulty a lot versus alternating with every step so work at a sustainable pace by taking a short moment to recover on top of the box as you work through each round.