Why Thumbs Back and Knees Out. Or WHY Should You Care.

If you have ever been to CrossFit I35 and Xtreme Strength and Kettlebell you hear the words, knees out, thumbs back, butt back several dozen times during every class or personal training session. Following these cues puts your body in it’s most powerful position for increased work capacity and force production.  Increased work capacity and force production should be the number…

7/29

Elizabeth

21-15-9 reps for time of:
Squat Clean, 135/95 lbs
Ring Dips
(This is the original benchmark with Squat Cleans not power cleans)
Then
4 Rounds of 30 second holds and 30 seconds rest of:
Handstand Holds
L Seat Holds on Rings
Hang from Pull Up bar
Bottom of Squat

7/27

Partner Deadlifts

Pair up and perform 100 deadlifts for time.  Divide workload anyway you desire including 4 hand deadlift.
Rx = 275/185

Then:

3 rounds for time of:

7 Front Squats, 155/115 lbs
30 Kettlebell Snatches, 24/16 kg
50 Double Unders

7/22

Back Squat (High Bar) :
5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 80%
(Note:  This is an unloading week on squats from the last four.  Do not exceed Rx weight)

Then:

21-15-9 reps, for time of:
Front Squat, 95/65 lbs
Burpee
Pull-up

7/17

Back Squat (High Bar) 4 at 50%, 4 at 55%, 4 at 60%, 4 at 65%, 3 at 70%, 3 at 75%, 3 at 80%, 2 at 85%, 1 at 90%, 1 at 95%, 1 at 100% (Remember 100% equals 100% of gym max or 90% of competition max) Then: CrossFit Games Open 11.2 Complete…