Functional strength is not easily defined. Is it the ability to control the body through a myriad of positions and on different apparatus, like a gymnast? Is it the ability to move with agility and force through oncoming traffic, like a football or rugby player? Or, can it simply be judged with barbells or other weight-loaded implements, that require the subject to move through a full range of motion, while remaining stable, yet still demonstrating the mobility necessary to make the movement truly have functionality for multiple tasks.
We have long held the belief that, of the barbell loaded movements, the Front Squat holds the most functional value. It tests, at the very least, mobility, stability, and strength, while having true carry-over for multiple tasks. Having the ability to Front Squat significant load certainly has no functional drawback, but the inability to perform the movement with at least 60% of the Back Squat (depending on some variables), will mean that improvement on many movements will be stunted.
John Dill, from CrossFit Sua Sponte (aka Outlaw 1b), has been working recently with Drew Anderson. Drew just pr’d on Fran, at 2:08. One of the reasons? Drew also just pr’d on his Front Squat at 405#.
1) Snatch: 2 reps EMOM for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95% (3 attempts only)
2) Clean & Jerk: 2 reps EMOM for 7 minutes @ 82%, then rest 2 minutes and perform 1 rep @ 92% (3 attempts only)
Notes: These DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.
1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec.
1b) 3X3 Flat Footed Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.
Notes: For 1a, one rep would involve 1 SN Grip PP + 1 Heaving Snatch Balance + 1 OHS, that sequence should be completed three times each set.
12 minute AMRAP of:
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).