CrossFit – Mon, Oct 17

16
Oct

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