Core stability

The big lifts require the athletes body to "fire" muscle correctly during the proper execution of functional movements. This means the power and strength will radiate from the athletes core to the extremities.

Training:
Front squats 12-11-10-9-8-7-6-5-4-3-2-1
Sit-ups 1-2-3-4-5-6-7-8-9-10-11-12
Swings 12-11-10-9-8-7-6-5-4-3-2-1
For time
Front squat weight is 65 lbs for women and 135 lbs for men


F.T.G. training:
12-11-10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10-11-12
12-11-10-9-8-7-6-5-4-3-2-1
Push-ups
Swings (35 lbs, 55 lbs)
Knees to elbows
For time



Courtesy of Crossfit