Friday

Crossfit Chilliwack – CrossFit

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Warm-up

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DYNAMIC WARM-UP

Make sure athletes sprint the 3rd and final set!

3 sets:

:30 slow PVC pass thru

:30 jumping jacks

:30 jumping squats

– No rest between movements.

Warm-up (No Measure)

OVERHEAD SQUAT THERAPY | 3:00

Consider partnering athletes up and having one work while the other rests. Athletes move at their own pace.

2 sets:

3-5 overhead squat therapy reps

– Rest :30-1:00 between sets.

Skill

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3 sets:

10 behind the neck strict presses

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On a 9:00 clock:

Build to a 5-rep overhead squat around 65-75% of 1-rep max.

– Rest 1:00-1:30 between sets.

Workout

Overhead Squat (5-5-5-5-5)

RX

5 sets for load:

5 overhead squats

Stretch

Warm-up (No Measure)

Accumulate:

1:00 pigeon stretch/side