Cross Fit ~ Week 7 ~ Day 3
Today was a different workout- it was really more a full blown out warm up and then what they call an "Olympic Lifting" move. I'll break it down:
For the warm- up we did our stretching, foam rollers, shoulder discs and 400m run, then continued with 3 circuits of the following:
After we all went through the 3 circuits we then were introduced to the front squat- which is basically a squat with the barbell held in front, resting on your clavicle and finger tips. This is a very hard move on the wrists! The idea was to do 1 squat, rest, add more weight, do another and continue this process 7 times and stop adding weight when you reach your maximum. The goal of the exercise was to work on form and perfect the squat with keeping yourself upright, all the weight in the heels and avoid leaning forward. I was able to get up to 45 pounds on the squat, but had to reduce down to 35 pounds because of the stress on my wrists. They say that will get better once more flexibility is developed in my wrists, but I'm a bit skeptical about that ~ I've always had issues with my wrists.
We were not times on any of this today because it was strictly a warm up and then working on the form for the front squat. We then finished up with some ab work on the stability ball.
For the warm- up we did our stretching, foam rollers, shoulder discs and 400m run, then continued with 3 circuits of the following:
15 sit ups
15 push ups
15 back extensions
15 dips
3 pull ups
15 push ups
15 back extensions
15 dips
3 pull ups
After we all went through the 3 circuits we then were introduced to the front squat- which is basically a squat with the barbell held in front, resting on your clavicle and finger tips. This is a very hard move on the wrists! The idea was to do 1 squat, rest, add more weight, do another and continue this process 7 times and stop adding weight when you reach your maximum. The goal of the exercise was to work on form and perfect the squat with keeping yourself upright, all the weight in the heels and avoid leaning forward. I was able to get up to 45 pounds on the squat, but had to reduce down to 35 pounds because of the stress on my wrists. They say that will get better once more flexibility is developed in my wrists, but I'm a bit skeptical about that ~ I've always had issues with my wrists.
We were not times on any of this today because it was strictly a warm up and then working on the form for the front squat. We then finished up with some ab work on the stability ball.
