Monday

10
Jul

Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

:45 mountain climbers

:15 samson stretch/leg

:30 ring rows

1 set:

:45 alternating spiderman stretch

:30 counterbalance squat

:30 feet elevated ring row or strict pull-up

Warm-up (No Measure)

FRONT SQUAT REVIEW

Front squat to above parallel Elbows push up as the hips pull back.

Front squat Crease of the hip below the knee with weight in the heels.

Front squat Initiate the ascend by driving both the shoulders and elbows upward.

Strength

Front Squat (1-1-1-1-1)

On a 10:00 clock:

Build to a heavy 1-rep front squat

– Rest 1:00 between sets.

Warm-up

Warm-up (No Measure)

PULL-UP AND SIT-UP REVIEW

1 set:

5 kip swings + 5 big kips

5 sit-ups

3-5 kipping pull-ups

5 sit-ups

Workout

Metcon (AMRAP – Reps)

RX

AMRAP 12:

3-6-9-12…

Pull-ups

Sit-ups

Front squats (65/95 lb)

Metcon (AMRAP – Reps)

INTERMEDIATE

AMRAP 12:

2-4-6-8…

Pull-ups

3-6-9-12…

Sit-ups

Front squats (65/95 lb)

Metcon (AMRAP – Reps)

BEGINNER

AMRAP 12:

3-6-9-12…

Ring rows

Sit-ups

Front squats (55/75 lb)

Stretch

Warm-up (No Measure)

2 sets:

1:00 couch stretch/side