We have already seen some great strength gains during our current front squat cycle. The front squat is a great movement as it builds not just strength but also demands a lot of core stability and mobility. As we continue to improve at this movement we should see some positive carryover into other movements. A strong front squat translates into better cleans (particularly squat cleans) and thrusters. Be sure to use the “Strength Wod” as a time to dial in your torso position that will help you push those thrusters in the metcon.
For the “New You Crew”, we are introducing Overhead Squats today! This lift requires a tremendous amount of core and shoulder stability so we will work hard during the warm up to get you in a good and safe position.
NEW YOU STRENGTH
Take 12 Minutes to heavy set of three Front Squats off the rack
NEW YOU WOD
15 Minute AMRAP
15 OHS (Overhead Squats)
Fitness: PVC Pipe
RX: 15# Bar
Every 2 minutes for 10 minutes 3 Front Squats
Every 2 minutes for 10 minutes
200 M Run
Coaches Tip: You should be getting at the very least 5 thrusters per round to put your total above 25 reps. If completing the 200 meter run is difficult for you, consider scaling the run distance as well.
Chris, Tanya and Tricia show there are lots of different ways to develop shoulder strength here at the Cove…