CrossFit – Mon, Mar 6
Crossfit Chilliwack – CrossFit
Warm up
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-land off of the plate
5 step-up + squat landing/leg
10 box jump + step-down (alternating step-down leg)
5 box jump + squat landing
5 box jump + slow rebound
5 box jumps
Skill Review
Coach-led reps; give a cue or correction on every rep you call.
Athletes may use a PVC or a barbell.
SET-UP FOCUS
Hands outside shoulder width “Hold the bar and widen your grip until the thumbs barely touch the thighs.”
Feet between hips and shoulder-width “Jump up and down 3x and then hold the landing and point your feet straight.”
Shoulders slightly in front of the bar “Push the shoulders forward of the bar and slide it down the leg to mid-shin.”
Neutral spine “Without dropping the hips, push the chest up and arch the back.”
Weight in the heels “Wiggle the toes without rocking backward.”
PROGRESSION FOCUS
5 deadlifts Weight in heels
5 deadlifts Neutral spine
5 deadlifts Active shoulders
5 deadlifts Straight bar path
5 deadlifts Constant torso angle
Skill Review
FRONT SQUAT WARM-UP | 7:00
Have athletes use an empty barbell.
Do a quick hang power clean review after the progression to prepare athletes for the transition from deadlift to front squat each round.
PROGRESSION FOCUS
5 front squats Loose grip and elbows and off the knees
5 front squats Lift elbows before standing
5 front squats Lift toes and drive heels down
Skill Review
5 hang power cleans
5 front squats
Pre workout Load-up
3 sets:
5 deadlifts + hang power clean into 5 front squats
Add weight each set to work to workout weight.
RX (AMRAP – Rounds and Reps)
AMRAP 12:
1 deadlift (95/135 lb)
1 front squat (95/135 lb)
1 box jump (24/30 in)
– Add 1 rep to each movement after completing a full round.
INTERMEDIATE (AMRAP – Rounds and Reps)
AMRAP 12:
1 deadlift (65/95 lb)
1 front squat (65/95 lb)
1 box jump (24/30 in)
– Add 1 rep to each movement after completing a full round.
BEGINNER (AMRAP – Rounds and Reps)
AMRAP 12:
1 deadlift (55/75 lb)
1 front squat (55/75 lb)
1 box step-ups (12/20 in)
– Add 1 rep to each movement after completing a full round.
Post-Workout Strength
1 set:
400-m barbell walk
– Barbell in the back rack position.
– Try to use workout weight.
Stretch
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves