Tempo Back Squat / Tempo Front Squat (De-load)
Tempo Back Squat (31X1):
2 x 4
Tempo Front Squat (31X1):
1 x 4
2 sets of Back Squats, followed by 1 set of Front Squats. Use the same load as in Week 1’s sets of 8. These should feel light and crisp.
Post loads to comments.
Exposure 5 of 8
Every 3 Minutes for 5 Rounds:
7 Handstand Push-Ups
3 Deadlifts 315/225
Score fastest and slowest times. You should be pretty warm from Squatting but don’t just jump to work weight on the Deadlift. The load on the bar should be heavy for you and require 3-4 jumps in weight to get there. Similarly, don’t kick up to a wall for the first time for your first Handstand Push-Up. Warm them up with a few kick ups, then do a few reduced ROM reps, then a few full ones. If you’re doing Box Piked Handstand Push-Ups, then warm those up similarly.
Post fastest time, slowest time, and Rx to comments.
You know we love Spikeball at CFSBK. We even had a Spikeball tournament last summer. But did you know we love it this much?
The CFSBK Guide to Cues: Knees Out
By David Osorio
Originally posted on 6.29.16
Knees out! Chest up! Flat back! The verbal cue is one of the most important tools in a CrossFit coach’s repertoire. You likely have some sense of what these commands mean, but in this new blog feature, we’d like to take a look at some common cues. From time to time, we’ll be offering these short guides to explain what these mean and why they’re important. First up is one we’ve probably all heard: knees out!
When might you hear it in class, and what does it mean?
You’ll usually hear it during some sort of squatting activity, but it can apply to any movement that requires you to bend your knees (e.g., the take-off in a Box Jump or the Olympic lifts). The intention is to keep your knee over your midfoot by shoving your knees out, rather than letting them cave in. In the photos below, note how Lauren’s knee is aligned over her midfoot (left) rather than drifting inward (right).
Why is it important?
When you align your knee over the middle of your foot and maintain that position throughout the movement, you are aligning the muscles of your leg to most effectively produce force, as well as minimizing soft tissue stress. Put simply, if your knees are over the middle of your feet during a Back Squat, you’ll be moving the weight upwards in a straight line. If your knees cave in or splay out, the force you exert won’t be used efficiently to move the weight back up. Instead, it will be absorbed by your soft tissue in a counterproductive way. Pushing your knees out reduces wear and tear on your joints, and who doesn’t want that?
What can I do to fix it?
As far as Squats and the Olympic lifts are concerned, the first and easiest thing you can do is buy weightlifting shoes. An elevated heel allows you to maintain more dorsiflexion of your foot, which is especially useful if you have tight ankles. Lifting shoes provide a stable platform on which you can more effectively engage your feet and give you a better tacticle sense of what your feet are doing, creating a better connection to the floor.
Second, simply being aware of the issue and mentally cueing yourself will go a long way. Many newer CrossFitters simply lack this awareness and aren’t quite sure how to fire some external rotators or activate their glutes. If you’re an experienced CrossFitter and your knees tend to cave in at heavier weights, be your own manager and take some weight off the bar if you can’t maintain good positions. In any case, make sure your set up is correct: your stance is the right width (for you), your feet are active and creating external rotation, and your belly is braced.
Finally, if you’re struggling with keeping your knees out because of mobility issues or muscle weakness, don’t hesitate to ask a coach to watch you Squat and suggest some accessory work. One possibility is the Banded Squat, which will “feed the weakness” and reinforce better positioning.
What cues would you like to see next? Let us know in the comments!