LogsItAll Rankings

Monday, December 10, 2007

"Proficient Cindy"

We've been working hard on our overhead position of support. Extra Turkish get-ups and overhead lunges have helped solidify the core-extremities link, excellent effort!

Today we continued our vertical squat quest. In particular we paid attention to the role of the torso and hips as it relates to efficient movement and application of force. Front squats straight to squat jumps were the Medicine Of the Day (MOD).

Check out our Front squat form and more in the Video of the Day:



Warmup:
3 Rounds - 30 seconds each:
Jumping Jacks
Wall Ball
Shuffle Splits
Slamball
Hops
CrossFit Kettlebell Swings

WOD:
"Proficient Cindy"
10 Chinups
10 Pro Pushups
10 Front Squats
10 Squat Jumps


*For Time but Scaled to as Many Complete Rounds as You Can After the 20 Minute mark Hits*

Flickr Slideshow

Final Output

1 comment:

Raymond said...

Way to go adrienne with the kipping sandbag getups!

Great form on an otherwise strange lift - the front squat. It doesn't get enough press coverage, all of the attention seem to go to it's brother the back squat. Great job everyone.

Lead with your elbows out of the hole, and Rest Later.