Workout of the Day: Friday, 22-December-2023
Announcement
Warm-up
3 Rounds
30 sec Wal Sit
10 cal Ski
30 sec Hollow Hold
then Banded Lat stretch and foam roll your Lats
Frankenstein Squats (12 min every 90 sec 1 Frankenstein Squat
Work up to Heavy Single)
Work up to Heavy Single)
This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
Place the barbell on the front of the shoulders, releasing your grip and extending your arms out in front of you. The shoulders should be pushed forward to create a shelf, and the bar should be in contact with the throat. Ensure that you only move your shoulder blades forward; don’t round the thoracic spine.
Squat by flexing the knees and hips, sitting in between your legs. Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place. Go to the bottom of the squat, until your hamstrings contact your calves.
Return to the upright position by driving through the front of the heel and extending the knees and hips.
Place the barbell on the front of the shoulders, releasing your grip and extending your arms out in front of you. The shoulders should be pushed forward to create a shelf, and the bar should be in contact with the throat. Ensure that you only move your shoulder blades forward; don’t round the thoracic spine.
Squat by flexing the knees and hips, sitting in between your legs. Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place. Go to the bottom of the squat, until your hamstrings contact your calves.
Return to the upright position by driving through the front of the heel and extending the knees and hips.
Metcon (Time)
3 Rounds
30 alt DB Snatch 50/35
20 SA OH Step Back lunges
10 SA OH DB Squats
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Holiday Hours
December 25th – Closed
December 26-30th – reg hours except no 8:30 am QuickFit and no 6:30 pm’s
January 1st – 9 am only