180828 - Tips Tuesday - Partner WOD

Check out that beautiful squat! See the "How to Squat" list from CrossFit.com featured here to see all of the 23 things Coach Michael is focusing on during this squat! 

If you ever want to see your squat, just ask a coach and we can record them on video for you so that you can have a better idea!

This is an example of a squat that is above parallel or not deep enough. People tend to believe that this is safe for the knee but lacks posterior chain engagement and causes the "use it or lose it" scenario where if I never get lower, then I'll never be able to get lower when I need to later on in life. 

This is an example of a squat that is far below parallel or way too deep. If you don't stay supported in your muscles, that release of tension at the bottom range of motion (as seen by the posterior tilt in his hips at the bottom. This completely closed knee angle can also cause problems in the future. 

WARM UP - 
400m Med Ball Fartlek
12 Med Ball over Bar to Partner (Double Squat) 
12 Med Ball Sit Up Toss
24 Med Ball Toe Taps

MOBILITY - 
Banded Plate Frog Stretch (See Video Below) 

PARTNER SKILL - 
"Big Wheel Buddy"
Each partner will do 3 total rounds
1 round is:
3 sit-up overhead throws
3 forward shoves (aka chest passes) 
3 twisting underhand throws L
3 sit-up overhead throws
3 twisting underhand throws R
3 forward shoves

WOD -
w/ a partner
Player 1 - 200m Med Ball Run 20/14
Player 2 - Squat Hold
(Switch and each partner must do the run six times)