CrossFit – Thu, Apr 20
Crossfit Chilliwack – CrossFit
Warm up
1 set:
100-m jog
50-ft soldier kicks
50-ft alternating quad stretch
50-ft high knees
50-ft butt kickers
50-ft alternating walking lunges
50-ft broad jumps
50-ft skip for height
50-ft skip for distance
100-m jog
1 set:
100-m run
10 air squats
100-m run
10 air squats
Skill Review
BARBELL WARM-UP | 6:00
MOVEMENT FOCUS
5 deadlifts Picking the barbell up off the ground with a flat back.
5 hang power cleans Jump and get the barbell to the shoulders.
5 push presses Dip, drive, and punch the barbell overhead.
5 back squats Hips travel back and down. Chest leads the way out of each squat.
5 behind the neck strict presses Keep the belly tight.
5 front squats Hips back and elbows up on each squat.
Pre workout Load-up
4 sets:
3 back squats
3 front squats
– Rest 1:00 between sets.
RX (Time)
For time:
20 back squats (125/185 lb)
800-m run
100 air squats
800-m run
20 front squats (125/185 lb)
INTERMEDIATE (Time)
For time:
20 back squats (95/135 lb)
800-m run
100 air squats
800-m run
20 front squats (95/135 lb)
BEGINNER (Time)
For time:
20 back squats (55/75 lb)
400-m run
60 air squats
400-m run
20 front squats (55/75 lb)
Stretch
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg