CrossFit – Tue, Oct 11

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 10:00

1 set:

200-m jog (easy pace)

10 alternating elbow-to-instep

10 leg swings/leg (front and back)

1 set:

200-m jog (fast pace)

10 alternating lunges

10 air squats

Max Height Box Jump (Distance)

Max Height Box Jump
On an 8:00 clock:

Build to a max height box jump

Skills Review

SINGLE-LEG SQUAT PROGRESSION AND PRACTICE | 8:00

PROGRESSION FOCUS

10 alternating reverse lunges Driving through the front foot with minimal back foot involvement

10 alternating single-leg squats to a box or target  Hips go back to the target and knee tracks the toes

10 alternating single-leg squats to a box or target (harder than the previous step) Let the chest fall over the squatting thigh and keep the heel down

:30 alternating single-leg squats or scaling option Practice the movement that the athlete is going to perform in the workout

Metcon (5 Rounds for reps)

RX

5 rounds for reps:

400-m run

1:00 alternating single-leg squats

Metcon (5 Rounds for reps)

BEGINNER

5 rounds for reps:

200-m run

1:00 alternating reverse lunges

Stretch

STRETCHING | 5:00

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves