Crossfit WOD - “Slot Machine”

“Slot Machine” Teams of 3 AMRAP 7: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) --rest 3 minutes-- AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/115) --rest 3 minutes-- AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185)



Loss of lumbar positioning in the back squat can lead to a deeper squat than necessary and reduce the transmission of force production from the legs through the top of the lift. In this scenario Jen is providing Kathleen with a touch cue to let her know where the sweet spot is in her depth before she is too deep and begins to round. Think of the mid line, low lumbar to the bottom of the chest, like a car transmission. If the transmission is weak, unstable, or out of position, the power produced by the engine, your legs, won't be transferred through the axle, or through the movement, as efficiently. The better we can be at stacking our spine and keeping it in a rigid line, the more force production we can have through our lifts. Here is simple and quick way to test if you are losing lumbar positioning in the squat.