CrossFit – Fri, Dec 16

Crossfit Chilliwack – CrossFit

Warm up

WARM-UP | 6:00

Each round try to get athletes into a deeper side lunge. Some athletes can add load in the 2nd and 3rd round.

Have athletes increase loading throughout the 3 sets. By the 3rd set, your athletes should be using a heavy DB or KB.

3 sets:

10 twist and reach

10 side lunges (5/leg)

5 goblet squats (light)

5 paused goblet squats (light)

Skill Review

BACK SQUAT PROGRESSION | 5:00

Have athletes squat to the bottom position on your command. Then, while holding the bottom position, cue them to keep their chest up.

MOVEMENT FOCUS

3 back squat initiations Cue chest up and ensure the hips move back to initiate the squat.

3 above-parallel back squats Hold just above parallel and cue chest up.

5 back squats Chest up at the bottom of the squat.

5 back squats Keep the chest up throughout the entire squat.

Warm up

BACK SQUAT WARM-UP | 10:00

Give your athletes 10:00 to warm up to their 1st working set. Some athletes may only need a few minutes because they won’t be lifting too heavy. Have these athletes work more on their form and build slower so they can get something out of the warm-up time.

3-5 sets:

3 back squats

Back Squat (5 x 5 Starting at 75%-80% of 1 RM)

Stretch

2 sets:

1:00 quadricep foam roll

1:00 saddle stretch