CrossFit – Mon, Oct 17
Crossfit Chilliwack – CrossFit
Warm Up
DYNAMIC WARM-UP | 12:00
1 set:
200-ft DB farmers carry
20 BW step-overs
20 hollow rocks
150-ft DB front rack carry
15 BW step-overs
15 hollow rocks
100-ft DB overhead carry
10 BW step-overs
10 hollow rocks
Skills Review
PRE-WORKOUT SKILL WORK | 12:00
EMOM 12:
Min. 1 | :20 ring dip hold (top)
Min. 2 | :20 ring dip hold (bottom)
Min. 3 | 5 low ring transitions
Skills Review
FRONT SQUAT REVIEW AND WARM-UP | 12:00
MOVEMENT FOCUS
3 front squat initiations Push elbows up as athletes squat
3 above-parallel front squats Hold just above parallel and push elbows up
5 front squats push up into the bar at the bottom of the squat
5 front squats push the elbows up throughout the entire squat
Front Squat (3×5 building to 85%)
3 sets:
5 front squats
Metcon (Time)
RX
For time:
21-15-9:
Front squats (125/185 lb)
DB box step-overs (25/35 lb) (20 in)
Metcon (Time)
INTERMEDIATE
For time:
21-15-9:
Front squats (95/135 lb)
DB box step-overs (15/25 lb) (20 in)
Metcon (Time)
BEGINNER
For time:
15-12-9:
Front squats (55/75 lb)
Box step-ups (20 in)
Stretch
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg