CFD – Workouts for the Week + Why Squat?

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Why Squat?

The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years. Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back.

Most of the world’s inhabitants sit not on chairs but in a squat. Meals, ceremonies, conversation, gatherings, and defecation are all performed berefit of chairs or seats. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss of functionality hat contributes immensely to decrepitude.

On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism. “Necessary” in that without powerful, controlled hip extension you are not functioning anywhere near your potential. “Sufficient” in the sense that everyone we’ve met with the capacity to explosively open the hip could also run, jump, throw, and punch with impressive force. Secondarily, but no less important, the squat is among those exercises.

Courtesy of Greg Glassman &


Four sets of:
A1 Front Rack Walking Lunges x 20 steps @ 10X1
Rest 90 seconds
A2 Ring Dips x 12-15 reps
(If 15 ring dips is easy, load the dips on a fixed bar dip station, Sub in push ups if  dips are not there)
Rest 90 seconds

5 Rounds
10 Front Squats 60/40
35 Double Unders

Level 2 50/30 15 Double Unders
Level 1 40/20, 60 Singles

Warm up:
Wall climb pratice

A.Push-press 3rm
Work up to a new 3rm in 15mins over 5-6 sets

5 Rounds
10 Lateral jumping bar burpees
10 Push-presses 40/25
10 box jumps 24/20

L2/L1 30/15


Warm up:
Barbell 3 Rounds:
5 Hang Clean
5 Front Squat
5 Thruster

Strength ,Skill
A. Heavy Thrusters (3- 2- 1′s) – get heavy on these reps

Brush up that pull-up and then…

Thrusters 42.5/30
-run 2 heats, One partner to count and support.

Level 1 35/25
Level 2 30/20


Custom goals
With a partner (one completes a full round while the other rests)
4 rounds of
20 ring push ups –
20 Calories on the rower

Level 1 15 push up,15cals

Coachs notes

RPU,s – chest below ring at the bottom , full lock out of elbow at the top , maintain midline integrity


Warm up:
Snatch Bar bell complex

3 rounds with an Empty Barbell or PVC
5 Hang Muscle Snatches
5 Squat Snatches

Chest to bar pull-up
Bar Muscle-up

Hang Power Cleans 60/400
Chest to Bar Pull-ups
Pistols (alternating)

L2 50/30
L1 40/20
ADV 70/50


2 Deadlift every minute on the minute for 10 minutes at approx 75% of your 1 rep max.

With a partner complete the following (one person working at a time, separate any way you want)
100 KB Swings
200 Double Unders
(3 Rounds)

Check out the Video for tips on Double Unders!  Think about your power jump and whipping the rope around twice. Avoid the tuck jumps!!

Here are a few of my top Double Under Tips:

-Calmness is your friend
-Focus on a spot, on the floor or wall etc
-Hands facing out
-Jump from the ball of the foot, the ankle and calves, not the knee
-Big breath every time you fail, gather your thoughts, dont get angry, its just skipping
-Practice!  Max double unders in a minute can do wonders for you, even if its a low number

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