CrossFit – Wed, Feb 1

Crossfit Chilliwack – CrossFit

Warm up

SQUAT WARM-UP | 8:00

3 sets:

6 “T” push-ups

8 alternating cossack squats

10 DB goblet squats

– Increase load for the squats each set.

Skill Review

FRONT SQUAT | 7:00

Lead athletes through 3-5 reps of the full front squat on your call and then have them finish the remaining reps at their own pace.

PROGRESSION FOCUS

5 two-inch squats Pause at a quarter-squat, above parallel, and below parallel to lift the elbows.

8-10 front squats Hips back and elbows up to initiate the squat.

8-10 front squats Pause in the bottom for :02 to lift the elbows.

Pre workout Load-up

4-5 sets:

5 front squats (building)

– Build to 70-80% of 1-rep-max front squat.

– Rest 1:00 between sets.

Front Squat (7 x 5 building to heavy)

Stretch

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves