Thurs – Regional WOD

Eric squatting

Periodization makeup
Squat 3×5

Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups (14 Pullups)
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10′)
21 Toes-to-bar
100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
28 Burpee box jumps (24″ / 20″ box)
100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
3 Muscle-ups (12 Pullups)


Be careful not to “lead with the hips” in a squat. The chest should rise first on a high-bar squat (where the bar in high on your back). April is in a great position at the bottom of her squat, but during this repetition, she allowed her chest to drop down and her hips rise first. At a heavy weight this could end in disaster and it’s alot of stress on her back and neck even at lower weights.

For low-bar squats, the barbell is much, much lower on an athlete’s back and therefore the chest will be significantly lower upon rising. Even in low-bar squats, the hips shouldn’t rise first. Rather the chest and hips rise at the same time. For examples of this squat, look at power-lifters. Few people use low-bar back squat in CrossFit.