Nickle and Dime

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Skill/Strength

7 Sets: On the 90 seconds
Pausing Front Squat + Front Squat
*2 Second Pause in Bottom

Set #1 – 60% of 1RM Front Squat

Set #2 – 64% of 1RM Front Squat

Set #3 – 68% of 1RM Front Squat

Set #4 – 72% of 1RM Front Squat

Set #5 – 76% of 1RM Front Squat

Set #6 – 80% of 1RM Front Squat

Set #7 – 84% of 1RM Front Squat

CrossFit WOD – “NICKEL AND DIME”

Part #1 – AMRAP 5 min:
21-15-9:
Kettlebell Swings (70/53)
Front Squats (135/95)
Row Calories

Rest 5 minutes

Part #2 – AMRAP 5 min:
21-15-9:
Kettlebell Swings (70/53)
Front Squats (115/80)
Row Calories

Squats – front, back, overhead, wall ball, thrusters, air…you name it, the way they execute well and easily is to keep the weight loaded over the top of the pelvis and midfoot to heels.  Anything forward of that and standing up will be infinitely more difficult.  Heels are for driving power, toes are for balance.  Keep your weight back by opening up the knees and hips, descending straight down into the space that creates, keep your elbows high to drive the bar back over the pelvis/ankle bone, and stand on up.


SO PROUD of Beth for her squat improvement today!  Opening up her foot stance and shifting back and spreading the floor with her feet allowed her stay in her heels and come straight up out of the bottom of her squat!


CrossFit is more about training to be better at your life than it is to compete.  Injuries are not limitations or road blocks in our fitness.  They are actually opportunities to get stronger, better, and fitter.  Allow your trainers to help you modify the workouts, stay on course in your fitness journey, and you’ll come out stronger!  Every workout can be modified to accommodate the injury and allow you to be part of the group and still progress!  Great job to Kim and Mariah in continuing to get into the gym and rehab while still working out!  Mariah has a back injury, so we open her stance up and have her split squat to help keep her back in neutral alignment under load.  Her kettlebell swings were more of a sumo high pull than an arcing swing.  NO pain!  Kim has a fractured wrist, so we modified her front squat rack and had her do single arm swings.  NO pain and they are both getting stronger and fitter in the process of rehab!

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