Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

200-m run

20 split squats (10/leg)

20 empty-bar back-rack elbow rotations (10/side)

1 set:

400-m run

20 alternating BW reverse lunges (10/leg)

20 front-rack elbow rotations

Warm-up (No Measure)

OVERHEAD LUNGE REVIEW

Hand width The better the shoulder mobility, the more narrow the grip. The most narrow their grip should be is a shoulder-width grip, their widest grip would be their overhead squat grip. Athletes can find an in-between grip as well.

Overhead reverse lunge Have athletes stand back and pause in the bottom of the lunge. Ensure each athlete is maintaining an upright torso. Cue athletes to push into the bar.

Overhead reverse lunge Have athletes perform 6 reps on their own. Cue athletes to push into the bar.

Warm-up (No Measure)

OVERHEAD LUNGE WARM-UP

2 sets:

6 overhead lunges (3/leg)

Workout

OVERHEAD LUNGES (6-6-6)

Front Rack Lunge (8-8-8)

Back Rack Lunge (10-10-10)

Stretch

Warm-up (No Measure)

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg