KStar at a CrossFit Cert

A few weeks a go, I saw this post on Mark’s Daily Apple on squatting, so I thought I would take a read.  In the post, Kelly added this video (below) which I also saw a few years ago that I thought was quite entertaining.  From my experience, it seems that squatting is the hardest movement for people to perfect, it usually take a good couple of years to almost get it down properly.

The Air Squat is the base of all squats!  For safety, you have to make sure that you are proficient in your technique before you add load (back squat, front squat, and overhead squat).  The biggest thing I find that holds athletes back from mastering perfect squats is mobility/flexibility.  If you would like to get better at your squat, book a skills session, and follow the Mobility WODs programmed by Kelly Starrett.

Check out the vid on squatting 😉

[yframe url=’http://www.youtube.com/watch?v=gWTmg4dHiKg&feature=player_embedded’]

QOD:  What do you find the hardest movement to master in Crossfit? 

Today’s Workout

Buy-in:  Get warm before class with skipping, inchworms, and step-down box jumps


This WOD is designed to help you build a base of volume work at a submaximal effort. This will help you do strength work further down the road by creating a solid platform of volume from which to add intensity. Please scale appropriately so that all reps are as smooth as possible and no sets are taken to failure.

  • You will rotate through the exercises in order, doing 1 set then moving on to the next exercise.
  • You will have 45 seconds to complete 10 reps (i.e. lots of time) and then 45 seconds switching time to the next exercise.
  • 5 total rounds, not for time or load
  • Expect the first round to be fairly easy and the last round to be quite hard

5 rounds, not for time:

  1. Deadlift 10 reps @ 145-165/225-245
  2. Hard Pushups 10 reps (adjust difficulty by putting feet on a box, narrow grip, weight plate on back etc)
  3. Ring Rows 10 reps – perfect technique – adjust as needed!
  4. As a general rule, the deadlift weight should not be higher than 60% of your 1RM

Zone 3 – scale deadlift to 95-125 /175-205

Zone 2 – scale deadlift to 55-75/95-135 and pushups as needed 

Zone 1 – scale as needed

Cash-Out:  3 min max reps step-down box jumps (Rx height – 20/24)

  • set a rhythm and stick to it… you MUST step down off box
  • scale as needed below Rx


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