CROSSFIT SUFFOLK   ***  Forging Elite Fitness

Back Squat: 1-1-1-1-1-1-1

then:

4 rounds for time of:

25 Double-unders

25 Sit-ups

 Third World Squat  "After my guys started developing their third-world squat technique, they started to notice something: Their performance in the weight room was improving. Deadlifting off the floor with a neutral spine and squatting deep suddenly felt like second nature. Lower back pain diminished. The guys started feeling soreness in their glutes and hamstrings after workouts that previously would've only really affected their quads."–Craig Weller, Barefoot Fitness

Creating An Anabolic Environment 

The Snatch: Not An Advanced "Swing"  "A quick rundown of what the swing does:

• It trains hip extension, which is the foundation of all athletic movements.
• It stretches the hip flexors and strengthens the glutes. This is especially important when you consider that the entire population is, by evolutionary standards, sedentary. We sit too much. Swings help fix the problems caused by too much sitting down. In fact, a swing could be looked at as the OPPOSITE of sitting down.
• It strengthens the lower back as a stabilizer rather than a dynamic flexor/extender (which could cause deterioration of the discs)
• It teaches the abs to brace against dynamic force making them stronger without creating bad movement patterns (as many conventional ab exercises do)"–Max Shank for Dragon Door