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Read – How To Get a Better Rack from CrossFit Invictus

The rack position is the source of much pain and frustration for many athletes. The inability to get into a good rack position affects your ability to effectively press, push-press, or jerk a barbell overhead. You’ll also be far less effective in your front squats and, of course, your cleans. This is usually caused by some tight muscles throughout your upper body such as the latissimus dorsi, teres major, posterior deltoid, and triceps. The wrist flexors are also a common culprit. See the stretches.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

3x
10 Overhead Squats
10 Box Jumps

Start with empty bar and add weight each set.
L0/1 – Use PVC pipe, load it with 5# plate or two if you can (the plate should be positioned in the center of the bar as you squat)

Strength

Levels 2-4

20 Minutes E4MOM (5 sets)
1. 10 Front Squats
2. Rest
3. 10 Strict Hanging Leg Raise
4. Rest

Front Squat weight should be about 65% of 1RM
Strict HLR means no kip, legs completely straight, lifted above parallel as high up as possible (touch bar if you can)

L2 – can sub Hanging Knee Tuck if necessary

Levels 0/1

20 Minutes E4MOM (5 sets)
1. 10 Double Kettlebell Squats
2. Rest
3. 10 V-ups
4. Rest

Conditioning

Levels 3/4

5x AFAP
50 Double Unders
20 Burpees

DUs if you can’t string them together

Level 2

5x AFAP
150 Single Unders
15 Burpees

L2 – sub 25 DUs if you want.

Level 0/1

10 Minutes
100 Single Unders
10 Burpees