CrossFit Wilmington will be hosting a USAW Coaches Course this coming Saturday, February 12. Due to this course the gym will be closed for the day so plan your workouts this week accordingly.
Technique, Intensity, then volume.
We adhere to this training progression in everything we do. Whether it be Olympic lifting or endurance sport training, an athlete must master the technique of his or her sport first.
CrossFit is General Physical Preparedness (GPP). The Squat is the center of all fitness. As CrossFit Affiliates it’s our responsibility to identify and correct the imbalances that disallow a proper squat. Most CrossFit Affiliates mostly focus on the lower lumbar curve and knees tracking over the toes. And if a trainee has these two things, they accept it as a good squat. Wrong.
Those are what we refer to as prerequisites… not finished product. There are many more points to consider and movements athletes should be able to perform before allowed to squat heavy.
If lack of mobility and inflexibity deny good squat form, all athletic goals will suffer. The squat therapy, supporting stretches, transfer exercises, and homework we recommend is how to achieve an excellent squat to full depth.
Below are two photos of CFW Instructor Amy A. The photo on the left displays proper technique while squatting well below parallel with plenty of lower lumbar curve and proper knee and toe alignment with the hips. The photo on the right has Amy squatting, still with a lumbar curve and toe/knee/hip alignment and meets the minimums many CrossFits allow for a good squat. Yet it is very apparent in photo two, this type of squat, limited by many factors of immobility and inflexibility, leaves much to be desired.
Clean Grip High Pull 6 – 6 – 6 – 6 – 6 (one minute between sets)
Push Press 6 – 6 – 6 – 6 – 6 (1 minute between sets)
20 – 30 – 10 reps for time…
Box Jump (24″)
KB Swing (24kg)