Crossfit Chilliwack – CrossFit
SQUAT WARM-UP | 8:00
6 “T” push-ups
8 alternating cossack squats
10 DB goblet squats
– Increase load for the squats each set.
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.
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
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)
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves