"External rotation" is becoming a buzz word in crossfit gyms.  For many trainers its just a  phrase that makes them sound all smart and scientific.  But in reality, its something that is important for the safety and longevity of your shoulders.  When we say to external rotate your shoulders, we want the head of your humerus (upper arm) to rotate outward.  The easiest way to do this is just by keeping your arms locked and rotating your palms forward.  This tightens up your shoulder joint and whole upper torso.  This will be important in any presses, any pulls, and any lifts.  We dont want your shoulders to drive forward in a push up.  The reason this happens is that your body is trying to tighten up the joint during the movement and this is the only direction it can go.  But this is where you will feel some pain and can do damage to the front of your shoulder.  This happens in muscle ups, and ring dips also.  In pull ups, you will be able to generate more torque out of a fully out reached arm and actually snap out of the bottom with more force.  In your lifts, the external rotation will allow you to keep your upper torso locked in position so that you can actually snap your body under the bar instead of it being a sloppy pull and drop.  So its not just a phrase and its something that you should ALWAYS think about whenever you workout and honestly all day long. Fare thee well ol Rx Dan!  You will be missed but we have some toes to bar to get your gut ready for AZ! 

FEEL THE BURN!!!!!

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INFERNO Warm-up x 3Complete the following:. Tabata Squats: (4 mins)

* 8 rounds of 20 seconds max reps squats and 10 secs rest.  Total of 4 minutes

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then

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Box Squats: (12 mins)

5-5-5-5

            *KEEP YOUR SHINS VERTICAL OR IT DOESN'T COUNT. NO KNEE PAST ANKLE .then......

For Time: (15 mins)

      50-40-30-20-10 reps
            Toes to Bar
            Sumo Deadlift High Pull (95#, 65#)

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MWOD: some thoughts for the sumo deadlift high pull [youtube https://www.youtube.com/watch?v=aJJ_hhT3AAU]