Front Squat + Bent Over Row

CrossFit Games Competitor Allison Brauger at CrossFit Tidal Wave in galveston[/caption] Strength Workout (SWOD) A1. 4 x 3 Front Squat (60, 70, 75, 85%) A2. 3 x 8 Calf Mobilization R & L Workout of the Day (WOD) 5min AMRAP 5 Push Ups on Bar 7 Bent Over Row (135/85) 9 Thrusters 1min Rest Repeat Bent Over Row Tips: 1. Row Each Rep From The Floor. Because you’ll never train your upper-back fully if you let the bar hang in the air. Barbell Row like you Deadlift: with the bar starting and returning to the floor on each rep. The barbell should be above the middle of your feet when you start Rowing, same stance as on Deadlifts. 2. Grip The Bar Like You Bench Press. For maximum carry-over to your Bench Press, your Barbell Row should be the exact opposite movement. This means no underhand grip but both palms facing you, using the same grip width as when you Bench. Thumbs around the bar and squeeze it hard for maximum strength. 3. Pull With Your Elbows. This simple trick will help you use your upper-back maximally rather than turning your Rows into a biceps exercise. Pull your elbows towards the ceiling instead of merely pulling with your hands. If you don’t “get” it, briefly Barbell Row using the thumbless grip to get the feeling for it. 4. Row Against Your Chest. If the bar doesn’t hit your chest, it’s like doing a partial Squat or half Bench: the rep isn’t completed and you’re not getting the most out of the exercise. So always Row the barbell against your chest. Where exactly? Same position as where you touch the bar on the Bench Press. 5. Keep Your Upper-back Parallel. Don’t let yourself get carried away by your ego or you won’t get the most out of Barbell Rows. Be strict: your upper-back should be doing all the work. If your Barbell Rows turn into 50° shrugs or you’re cheating with your hips and knees, the weight is too heavy. Lower it.]]>