CrossFit – Mon, Feb 27

Crossfit Chilliwack – CrossFit

Warm up

2 sets:

:20 jumping jacks

10 PVC good mornings

5 Cossack squats/side

10 PVC pass throughs

Skill Review

OVERHEAD SQUAT | 13:00

Lead athletes through at least 5 reps of the total 8-10 squats.

Make sure athletes hold the bottom of the squat for at least :03.

8-10 sets:

1 rep of squat therapy

PROGRESSION FOCUS AND COMMAND

:30 overhead hold Active shoulders: “Pull the ribs down, squeeze the stomach, and push up into the bar.”

3-5 overhead squat initiations Line of action: “Pull the hips back, wiggle the toes, and push the knees out.”

3-5 overhead squats to above parallel Active shoulders: “Hold the hips just above parallel and push up through the shoulders.”

5-8 overhead squats Squat depth: “Wiggle the toes in the bottom and then press the chest up to the ceiling.”

Build-up

3-4 sets:

3 overhead squats (building)

– Rest 1:00-1:30 between sets.

Overhead Squat (7 sets for load:
3 overhead squats)

Stretch

2 sets:

1:00 foam roll quads

15 reach-roll-lift on foam roller