Rack Em

Front squat 3-3-3-3-3 reps

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Nice Rack Position


There are nine foundational lifting movements listed on the whiteboard.  They consist of three of each of the following types of movements:  squats, presses overhead and lifts from the ground.  They are foundational in the idea that they are building blocks for the rest of what we do in our strength and conditioning program.

 Work on performing these movements efficiently and you will improve in all areas of CrossFit.

Watch the Front Squat video here if you missed it from above.  The key points are:

  • Keep the bar resting on your shoulders, not your hands.  This is the rack position.
  • Drop the crease in your hip below the top of your kneecap
  • Keep the humerus (elbow to shoulder bone)  parallel to the ground for the entire movement
  • Keep your knees out, chest up and lumbar extended, if you cannot maintain, dump the bar safely in front of you.
  • Keep your head looking straight ahead or slightly up is ok.


If you have trouble with any of these criteria, make a note and work on them before or after your future workouts.  This is the foundational movement to performing a full clean!

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