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Friday 141114


Friday 141114

Bad descent, left. Good descent, right.

It is a weak squat that descends solely with an eccentric contraction of the hip and leg extensors. Ideally, the hip and leg extensors should be engaged in a powerful isometric contraction which the hip flexors overcome with a concentric contraction that pulls the squat downward. Engaging the hip flexors in this manner sets up a stabilizing tug-of-war for the pelvis between the hip flexors and extensors, creates an anterior tilt of the pelvis that supports the isometric contraction of the erector spinae, allows for a deeper squat without surrendering the lumbar curve, and additionally stretches the hamstrings for a more powerful return from the bottom.

Courtesy of

Main – CrossFit


Metcon (Time)

5 rounds

25 Wall ball shots

7 Muscle ups

Cash Out

Metcon (No Measure)

3 rounds not for time

15 GHD situps

75 second plank

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