[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Happy Halloween CFD! Our pumpkin carving fundraiser was a huge success! We’re excited to report were able to donate just under to $2300 to North Bay Fire Relief today! Thank you so much for your support![/creativ_alertbox]

Skill

Squat clean

1-1-1-1-1

Spend some time today working up to a strong effort Squat clean. We will be lifting without the EMOM timer today so you take your time between attempts and try to get a little bit more weight on the bar than you might during lifting on the interval clock.  This doesn’t mean you will necessarily work up to a max for the day but you can use this opportunity to test a heavier weight than you might normally.  Focus on keeping your hips down during the first pull from the floor and quickly drop under the bar after driving the bar upward with the hips.  Turn your elbows over quickly and release your grip on the bar as you receive it at your shoulders. All of the load on the bar should be resting on your shoulders in the bottom of the squat.  Try to maintain a vertical torso and keep those elbows up as you stand up to finish the lift.

WOD

AMRAP in 10 Minutes
30 Air Squats
10 Sumo deadlift high-pull 95/65 lb

Workout notes: Today we have a time priority couplet with two of our foundational movements.  The air squat is an unloaded bodyweight movement.  Your bodyweight squat should look no different than your squat with a barbell. Initiate the squat by sending the hips back and down and descend until your hip crease passes the top of your knee.  Keep your chest up throughout the movement and take special care to keep your knees tracking over the line of your feet rather than collapsing inward.  The sumo deadlift high pull begins with a wide stance with your feet pointed out such that your shins are parallel to the bar. Your hands should be about two thumbs length apart in the center of the bar.  Drive the bar upward and violently open your hips to create vertical drive on the bar.  Your score will be the total number of rounds and additional reps you perform in 10 minutes.