How do you get up and down from your desk at school, the lunch table, the toilet, the couch or chair where you watch your favorite televison show? That's right, the squat! This is the fundamental movement in life and also in Crossfit. It is the building block to every other movement that we perform during classes. Perfect this movement and it will make life and everything else you do in Crossfit so much easier and simpler. If you don't take the time and effort to be able to do it correctly, then life and other movements in Crossfit are always going to be a struggle. People with abnormal hip function and leg function probably don't know how to squat properly. Basic movements such as jumping, running and throwing are affected if your legs and hips can't function correctly with a full range of motion. Every part of the body must be working and tight when squatting. If you are in the bottom of your squat and feel like you are just kind of hanging out, then you probably aren't doing it right. Today, we will spend quite a bit of time on the squat.
Warm Up
Arrange objects in a circle around the green room in order of increasing point value. One squat will be attempted at each station and the point value will be awarded to the athlete for a "perfect" squat. Each athlete must make an attempt at each station and will continue cycling through and earning points for 10 minutes.
(1)Air Squat
(2) Squat on 12" box
(2) Squat on 20" box
(2) Squat on Bumper Plate
(3) Squat on Rower
(4) Squat on Parallette
(5) Goblet Squat w/ 18 lb. KB
(6) Overhead Squat w/ Rubber Medball
(7) 1 minute unbroken wall sit
*Every minute stop and do 3 burpees in the middle and record your points on the board if need be.
Skill
Hang Cleans 5x5
Pullups 5x3
WOD
3 Rounds
35 Air Squats
5 Pullups
10 Hang Cleans
