Crossfit Chilliwack – CrossFit
:20 jumping jacks
10 PVC good mornings
5 Cossack squats/side
10 PVC pass throughs
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.
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.”
3 overhead squats (building)
– Rest 1:00-1:30 between sets.
Overhead Squat (7 sets for load:
3 overhead squats)
1:00 foam roll quads
15 reach-roll-lift on foam roller