Crossfit Chilliwack – CrossFit
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.
10 twist and reach
10 side lunges (5/leg)
5 goblet squats (light)
5 paused goblet squats (light)
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.
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.
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 back squats
Back Squat (5 x 5 Starting at 75%-80% of 1 RM)
1:00 quadricep foam roll
1:00 saddle stretch