Workout of the Day: Monday, 8.12.13

A large portion of the gym is going to be out at CrossFit Generation this coming Saturday to compete in a little affiliate round-up competition.  The event is definitely open to spectators so please come if you can!

Think before you squat – just a little bit. When the count comes today, “5, 4, 3, 2, 1 – SQUAT!”, take the bar out of the rack and get in position methodically. Taking the bar out late and being in a rush can wreck your set-up and by extension, your squat! If you aren’t already forming some good set-up habits, just start today! Below, Bob and Korbutov think HARD at the 7am class :)

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WORKOUT OF THE DAY:

Confused about what we’re doing?  Check out the programming post here.
This week we are completing this format for the Clusters: Week 2: A, B (2 sets), and C (1 set)

MOVEMENT PREP: Lax Ball Hips, 5 minutes. Rotate through 3 stations for 3 rounds: Tuck or L-Sit Hold, 10 seconds. Spiderman Stretch, 10 seconds at peak tension per side, Glute Bridge, 10 second hold.

STRENGTH: Front Squat, Cluster Day – Peak of 1 in the Front Squat (set timer to 15 minutes). Then, 2 Clusters.  Then, 1 Density Set.  See this post for more on what these are and some clarification about how this will run throughout the cycle.

CONDITIONING: Is allowed during extra time after class on the ergs in the back (please don’t bring the ergs to the front, we will need the room for squatting with the next class!  Recommended rowing for today? Row a 2k.  This is a time trial :) 

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