CrossFit – Mon, Apr 3

Crossfit Chilliwack – CrossFit

Warm up

AMRAP 5:

8 alternating spiderman stretches

8 air squats

8 burpees over the barbell

8 alternating front rack lunges

8 alternating scorpion stretches

Skill Review

FRONT SQUAT AND BACK SQUAT PRACTICE | 6:00

PROGRESSION FOCUS

5 front squats Hips travel back and down as the elbows drive up.

5 back squats Hips and shoulders move at the same time on the ascent.

5 front squats Elbow lead the way out of the bottom of each lift.

5 back squats Feet screw into the ground to push the knees out over the toes.

Pre workout Load-up

4 sets:

1 front squat + 3 back squats

RX/INTERMEDIATE (Weight)

7 sets for load:

1 front squat + 3 back squats

BEGINNER (Weight)

7 sets for load:

3 front squats + 5 back squats

Stretch

1 set:

1:00 foam roll glutes/side

1:00 foam roll lower back