CrossFit – Wed, Feb 15
Crossfit Chilliwack – CrossFit
Warm up
DYNAMIC WARM-UP | 8:00
1 set:
1:00 SkiErg or bike
:30 shoulder taps
:30 inchworms
1 set:
1:00 SkiErg or bike
:30 (2 shoulder taps + 1 push-up)
:30 air squats
1 set:
1:00 SkiErg or bike
:30 Samson stretch, right
:30 Samson stretch, left
Skill Review
BACK SQUAT REVIEW | 3:00
TEACHING POINT FOCUS
Unracking the bar Both feet under the hips, stand straight up and walk back into a firm stance.
Initiating the squat Hips go back as the knees bend over the toes with the chest traveling slightly forward.
Failing a heavy set Roll the hands under the bar, reach and hop forward.
Build-up
On a 7:00 clock:
4-5 sets:
5 back squat (building to initial workout weight)
– Rest 1:00-1:30 between sets.
Skill Review
DB MAN MAKERS | 7:00
Have athletes start with light DBs.
PROGRESSION FOCUS
4 DB renegade rows w/ push-ups Push DOWN through the support hand while pulling up with the row hand.
3 DB ground-to-overhead Jump the feet up to a flat position and swing the DBs through the hips and then overhead.
2 DB man makers Hips stay level on the rows, chest to the DBs on the push-up, neutral spine on the ground-to-overhead.
2 sets:
2 DB man makers
– Finish with workout weight.
RX (Weight)
EMOM 21:
Minute 1 | DB manmakers (35/50 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
INTERMEDIATE (Weight)
EMOM 21:
Minute 1 | DB manmakers (20/35 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
BEGINNER (Weight)
EMOM 21:
Minute 1 | DB manmakers (10/15 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
Stretch
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg