2016.09.06 – Swings and Squats

Equity Strength & Conditioning – CrossFit


Story Time

Virtuosity (No Measure)

  • – “performing the common uncommonly well”
  • – Making every rep/mvmt count for something. Warm up, mvmt breakdown, workout, stretching.
  • – Full ROM, full rep scheme, intensity, focus
  • – Focus on the basics / fundamentals. Without strong positions, strength, and technique progress will be limited.
  • – Integrity: doing the right thing, regardless. ex – counting that hspu even though your heels didn’t touch the wall.


Coordination on the swings with focus on the posterior chain.

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP
26 Alt Russian KB Swing (53/35)
M1 26 Alt Box Single Leg Squat
M2 26 Alt Single Leg Squat
rx+ 70/53


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