Durability
Side Plank Clamshell – 3 sets of 10 reps per side – short rest
-This is single leg hip extension + hip Abduction and all of your gluteal muscles will be recruited to complete this movement
-In a side plank, we also recruit our internal and external obliques (two principle components of our body’s natural weight belt) as well as your quadratus lumborum, your deepest and often most problematic abdominal muscle.
-Before heavy barbell work, you should always complete direct activation of your hips and trunk. Durability today ensures that we have appropriate blood profusion and neurological connection to our hips and trunk before we start moving fast and lifting heavy.
. After beginning your warmup with 5 minutes of Cyclical work (row/Abike/etc), we move to the Core. Stay tall through the lower shoulder, squeeze your butt to bring hips forward, and try to keep your bottom foot off of the ground as you execute the movement. Remember, everything starts with the core and thus it is imperative that the core gets “awoken” in your warm up! . . #opex #opexfitness #warmup #fitness #workout #workoutmotivation #fitnesstips #fitnessmotivation #clamshell #sideplank #core #fitfam #absSkill/Strength
Front Squat
5 sets of 2 reps
Front Squat Facts
1 – Great for Building Quads! “Sky’s OUT, Thighs OUT!”
2 – One of the best measures of athletic strength
3 – If your front squat goes up, so does your back squat. The reverse is not necessarily true!
4 – If your squat clean is plateaued, front squat more!
You don’t want to steal this kid’s lunch…
WOD
21 – 15 – 9
DB Burpees Plate Jump (50/35)
Front Squat (135/95)
Scores from Thursday
The post WOD – 202.0 – appeared first on CrossFit Syracuse.