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5
Feb

WEDNESDAY – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

Weightlifting

Back Squat (5 Sets of 2. 7 Seconds Down. 3 Second Pause.)

The tempo back squats are all about control. Athletes will spend 7 seconds descending to the bottom before pausing for a 3 count. In the bottom, athletes will pause for three seconds just below parallel. The easy thing to do here is to relax into our end range of motion. Here, we aren’t using any muscle to support our frame. The harder thing to do, which we want to do, is to stay completely rigid.

Athletes have the option to build or stay at a challenging weight across.

Metcon

After Party (Time)

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders
There are 3 places we can create tension on the DB Front Squat:

1. Upper Body: Constant Upward Pressure with Arms

2. Lower Body: Spreading the Floor With the Feet

3.Core: Keeping Pelvis Tucked Under the Ribs & Maintaining Belly of Air

Weight on the DBs should be something that athletes could complete 20+ reps unbroken when fresh. A good rule of thumb is that athletes shouldn’t have to take more than 1 planned break on the DBs later in the workout.

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