150506 Wednesday 0900 & 1800 & 1915


Today we will do the CrossFit Total 2. The true CF Total 2 is comprised of the Bench Press, Overhead Squat and the Clean. Saturday is going to be our Olympic total day so here’s what I want. The movement on Saturday will be a “Clean & Jerk.” But will also be a Clean day too. Once you get to that weight you can’t jerk you will continue cleaning!

Athletes Read: The first cue for the Squat is “Butt goes back and down.” This is a good cue but to the uninitiated is interpreted as flex the lumber and point the butt out. It is quite literally what we told you to do.


Above is an example of what happens in that cue. If you stand up right now. Contract your abs, turn your butt on and just push your butt back like the picture above you will find that you need to lose contraction in your abdominals. That means no PR. We don’t want that. Now do that same exercise but instead of thinking “butt back and down”.

Think “sit on your ankles while maintaining weight in the heels.”

This should maintain the rigidity of your torso as you lower into that squat. You should feel less pressure in your lower back and lift ALL the weight this day!

Jared – FTCF

A. WOD (for those that will not make Saturdays WOD)
Bench Press
OverHead Squat

B. WOD (for those who will make Saturdays WOD)
Bench Press
Overhead Squat
1000M Row Time trial

Key Points: Bench Press – Your feet will be driving into the ground. If you need to put plates under your feet do so. This pressure into the ground prioritizes you torso/back muscles(posterior chain). As with all movements that go Core-to-Extremity we need this prioritization before we start the action we want to perform.

Key Points: Overhead Squat. Mobilize! Point those feet. Control the descent…don’t fall into your squat. Use a medicine ball as a point of reference if need be. Keep all weight on the front edge of your heel. Once your weight transitions to your toes you will lose that lift or your body will contort/compromise because of the weight distribution. <– Not good for the spine/nervous system.

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