Find the Bottom - Friday, November 24th, 2023

Find the Bottom

We’ve been spending time, and talking a lot about finding the bottom of your squat. Every time you squat we want you to find the bottom, that means crease of your hip below the top of your knee. There is absolutely zero shame in squatting to a ball to ensure you hit depth. So if you’re an athlete that is told to get lower, or you know that finding the bottom is harder, today’s workout has 100 Air Squats to start, go grab a ball and ensure that you touch your bum to the ball on each rep.

We take a score at the end of the workout because fitness is measurable, but your scores don’t matter when you race through the workout not meeting the movement standards because you don’t want to be last. You come to us for fitness. The most fitness you can get is to achieve the standard of movements.

As always, the disclaimer on this is that there are some of you who, for reasons we know, are unable to reach the bottom of the squat. We know who you are, we’re not referring to you. For everyone else, the squat is the foundation of what we do. It’s the first movement we teach and go over in Fundamentals. Find the bottom.

Friday, November 24th, 2023

Focus:

3 Sets for Quality

10 Pike Box Same Shoulder Taps
5 Pike HSPU's 1 Foot Elevated
1 HSPU Negative
50 Invisible DU's (spin hands)

WOD:

16 min AMRAP
100 Air Squats
80 DU
60 KB Swing 24/16
40 Burpees to target
20 HSPU

Check back each night at 8pm for the next days WOD .
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