Front Rack

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Quick note before we get onto front rackz. There will only be one class this Monday Memorial Day. It will be at 10am. And you already know what the workout is! Also Track WOD is back on this Sunday 9am, more details coming soon.

There are 2 positions that are uber important in movements in CrossFit. First, a proper squat position. Second, a proper front rack. There aren’t too many movements that do not demand either a proper squat or proper front rack. (extra points if you can rattle off movements that don’t involve a squat or front rack). Rather than try to tackle both, we’re going to focus our attention on the front rack this week. We’ve had a mobility class on the front rack before, but this time we’ll aim for the nuances. Its those small details that can mean a huge difference in your front squat or your jerk.

This week’s mobility class will cover proper positioning of the front rack, as it relates to different movements (strict press, front squat, push press, handstand pushup). We will also go into greater detail on how to mobilize all the muscle groups involved, such as the wrist, elbow, and shoulder. Lastly, we’ll cover some of the less obvious topics, like when to use wrist wraps or tape, the advantages and disadvantages.

 

Workout of the Day 5/23/2013 – Thursday

Midline.
Tabata:
Sit-Ups
Toes to Bar
Kayaks (1.5 pd/1 pd)

Met-Con.
4 Rounds:
10 Box Jumps (30″/24″)
20 Steps Walking Lunge
40 Double Unders