CrossFit – Wed, Feb 15

14
Feb

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