Start with the Squat

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True mastery, just like anything, comes down to basics.  As a coaching staff at CFLA the physical basics are referred to as, “The Simple Seven” (Run, Jump, Squat, Press/Push, Pull, Flex/Extend, Twist/Rotate).  As crossfitters we put these elements together often without much consideration. However, every great coach that I’ve learned from has always found ways to hammer the basics with profound consideration.

And this is why we are working on the quality of our air squats and push ups this cycle.  Somewhere in the most foundational of our movements is something that needs tuning, refinement, experimentation. Maybe it’s a knee that caves in a bit during a squat, or an arm that unwillingly flares out a little bit during a pushup…

Regardless, this is a School of Mastery and we are deeply committed to the basics. Shall we start with the squat?


Monday’s Workout

A) Pushup Bonanza
Focus on hollow body position

B) For quality load:
7 Sets, working up across sets
2 Front squats + 1 Jerk

C) 4 RFT on the 3:00
200m Run
5 Burpee pull-ups
**2min Cap**

And Coming Tuesday

A) For quality load:
3 Sets, working up across sets
10 Overhead squats

B) 1min max distance
Plate push

DB Renegade rows (35/20)
DB Pushups



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