Monday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
2 sets:
30 plate jumps
10 alternating spiderman stretches
20 lateral plate jumps
10 plate squats
SQUAT WARM-UP
3 sets:
5 pause KB front squats
– Use 2 KBs in the front rack.
Skills Review
Warm-up (No Measure)
FRONT SQUAT INSTRUCTION
PROGRESSION FOCUS
Hands-free front squat Use a PVC, hold the arms above the shoulders and slowly squat down with an upright torso.
Front squat Lift the shoulders up into the bar on the descent.
Speed front squat Maintain upward pressure with the shoulders & elbows while performing fast squats.
Warm-up (No Measure)
BUILD UP
3 sets:
5 front squats
– Rest 1:00-1:30 between sets.
Workout
Metcon (Time)
RX
For time:
12-9-6-9-12:
Front squats (105/155 lb)
24-18-12-18-24:
Calorie row
– 17-13-8-13-17 calories for women
Metcon (Time)
INTERMEDIATE
For time:
12-9-6-9-12:
Front squats (75/115 lb)
21-15-9-15-21:
Calorie row
– 15-10-7-10-15 calories for women
Metcon (Time)
BEGINNER
For time:
12-9-6-9-12:
Front squats (55/75 lb)
12-9-6-9-12:
Calorie row
Post-Workout Strength
Metcon (Weight)
EMOM 6:
3 front squats
– From floor or rack.
work at 70% of 1RM
Same weight for all 6 sets
Stretch
Warm-up (No Measure)
1 set:
1:00 foam roll quads
1:00 couch stretch/side