Split Squats and Thrusters

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Split Squats and Thrusters

Strength WOD A. 10 Split Squats 20 sec rest B. Max Rep Strict Pull Ups (3 minimum/8max) 20 sec rest During the split squat both feet remain stationary; this exercise requires less coordination and strength because you do not push yourself back into a standing position — you remain in the split stance throughout the exercise. Stand with one foot in front of the other and drop into a lunge until the front thigh is about parallel to the floor. Straighten your front knee to return to the starting position. split squats at Galveston's CrossFit Tidal Wave 3 rounds WOD 30 sec On/30 secs Off Thrusters (95/65) Anchored Situps 6 Rounds Thrusters at Galveston's CrossFit Tidal Wave Thruster Pointers

  1. Feet in your front squat stance with the toes out 5-15 degrees.
  2. Hands in your push press grip with the elbows in a partial rack.
  3. Mobilize triceps and lats so you can maintain your grip on the thruster. Having a tight rack will pull you forward as you enter your front squat and may also keep the bar from resting in your front rack position.
  4. Open the hips as you descend and ascend in and out of your front squat. This will help with stabilizing the torso and keep you front tipping forward unnecessarily.
  5. As you finish the thruster and extend your arms overhead, mark your position on top and use this to eccentrically load into the next squat to generate some kinetic potential.
  6. Take your rest also in this top position. Resting in the front rack or even dropping the bar down to the floor is a more inefficient maneuver.

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