22
Nov
CrossFit – Wed, Nov 23
Crossfit Chilliwack – CrossFit
Warm up
SQUAT WARM-UP | 6:00
Scale the push-ups and KB loads as needed.
2 sets:
10 “T” push-ups
5 lateral lunges/side
5 DB/KB goblet squats
5 DB/KB pause goblet squats
– Increase load for the squats each set.
– Increase ROM on lunges and/or add load in 2nd set. SQUAT THERAPY | 3:00
Aim to correct 1-2 athletes at a minimum for each rep.
1 set:
5 wall squats
– Hold hold athletes above parallel and below parallel while making corrections.
Build-up
1 set:
10 back squats
– Use an empty barbell. BUILD-UP | 8:00
3-4 sets:
5 back squats
– Rest 1:00-2:00 between sets.
Back Squat (5-5-3-3-3-1-1-1-1-1)
Stretch
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves