09.11.2017

CrossFit Silos – CrossFit

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THE GOAL

THE GOAL TODAY IS TO PRACTICE GYMNASTICS SPECIFICALLY. FOCUS ON FORM.

Weightlifting

Metcon

Off the Rip (Time)

6 Rounds

10/8 Strict Supinated Pullups (Chinups)

10 Hollow Rocks

25 Airsquats

Cash Out

Functional Strength Accessory Work (3 Rounds for reps)

Every 4 minutes for 3 rounds:

10 Ball Slams (30/15)

20 HR Push ups

10 V-ups

Dead-Stop (Pin) Front Squat

Take 20 minutes to build to a heavy single Dead-Stop Front Squat. Athletes should begin the lift with the concentric movement rather than eccentric. (VERY IMPORTANT) Share bars and boxes.

Movement Demos:

From pin and blocks: https://www.youtube.com/watch?v=SrzrC2OehpY

From boxes: https://www.youtube.com/watch?v=mQ_0PIfVipI
Why are we doing this? The dead stop squat can be done from the back or front and helps train rate of force development / explosive-strength, aggression and can be used to strengthen specific ranges of motion in the squat. Most commonly, this would be around the parallel position, which is the most mechanically disadvantageous position and will create a sticking point in the lift. The dead-stop squat differs from the pause squat because it removes much of the pre-tension of the muscles and consequently demands higher rate of force development.

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