Monday
Crossfit Chilliwack – CrossFit
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