Fundamentals #1 Lower Body Pushing

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Stay Strong CrossFit – Fundamentals

Warm-up

(No Measure)

Group Dynamic Warm Up

“Being strong is all about how well we can organize and hold the spine”

-Breathing Technique-

1) Arch your Back and Hold

2) Deep Breathe, Draw the belly in

3) Now do it together, sometimes it helps to over-exaggerate it

This technique will travel with you for every movement you do throughout Fundamentals

Skill

Air Squat

25 Total Reps

1)Stance

2)Feet flat, Heels down

3)Knees tracking out

4)ROM

*We need to feel tight throughout the entire movement

Weightlifting

Front Squat

3×5, Building in weight if possible

The Front Rack Position

1) Relaxed Grip, Outside shoulders

2) Elbows Up

Back Squat

3×5, Building in weight if possible

The Back Rack Position

1) Bar on traps

2) Hands close and Squeeze upper back

Overhead Squat

3×5, Building in weight if possible

The Overhead Position

1) Wide Passthru Grip

2) Allow bar to stay back while chest comes forward

*This movement demands a lot. Do not get frustrated. Master your Air Squat and then the Shoulder demands of the OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

250m Row

20 Sit ups

10 Burpees

*50m = 1rep