CrossFit – Tue, Dec 6

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 10:00

2 sets:

50-ft broad jump

10 air squats

50-ft bear crawl

10 air squats

50-ft alternating spiderman pose

10 air squats

Hang Power Clean (Every 1:30 x 6 sets:
7 hang power cleans
– Cycle the bar as quickly as possible.)

Skill Review

FRONT SQUAT PROGRESSION | 7:00

On your command, athletes squat to the bottom position. Then, while holding the bottom position, cue them to push their elbows into the bar.

PROGRESSION FOCUS

3 front squat initiations Push elbows up and chest up.

3 above-parallel front squats Hold just above parallel and push elbows up.

5 front squats Push elbows up at the bottom of the squat.

5 front squats Push elbows up throughout the entire squat.

Warm up

1 set:

10 front squats

Metcon (Time)

RX

For time:

30-20-10:

Lateral burpees over bar

Front squats (65/95 lb)

Metcon (Time)

INTERMEDIATE

For time:

30-20-10:

Lateral burpees over bar

Front squats (55/75 lb)

Metcon (Time)

BEGINNER

For time:

20-15-10:

Lateral burpees over bar

Front squats (35/45 lb)

Stretch

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side