1 – 15 Rep Ladder for time:

KB Swings

Squat Thrusts

* Squat Thrust = Burpee without a push-up

- All Squat Thrusts will have a jump at the end

- All KB Swings will be “American” (if done correctly)

Crossfit…. we travel in packs

53 Ways to Build Muscle, Gain Strength & Be Awesome

15. Squat.

16. Always squeeze the bar as hard as you can, trying to crush it, on every lift you do.

17. Squeeze your glutes tightly and brace your abs like you’re about to be punched on every standing exercise you do.

There is one thing all really strong individuals have in common. They all Squat!

Squeezing the bar will create tension in your whole body, especially your torso, allowing you to transfer more power.

Bracing your stomach and glutes will create a stable kinetic chain (your whole body will be like a solid column).

- Freeman

6 thoughts on “WOD 7/22/10”

And… “Set up for success” a power lifting pro once taught us if we don’t set properly we are gonna fail at squats. Wish I could remember who that crazy guy was…;)

Hey everyone,

Just stopped by Chipotle and they reminded me that it’s buy one get one free for CFM members through the month of August. Stop in and take advantage people!