Sunday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 5:00

1 set:

:30 plate hops

:30 hollow rocks

:30 heel elevated air squats

1 set:

:30 plate hops

:30 hollow rocks

:30 counter-balance squats

1 set:

:30 plate hops

:30 hollow rocks

:30 counter-balance squat hold

Warm-up (No Measure)

MOVEMENT FOCUS

3 front squat initiations Push up as the hips push back.

3 above-parallel front squats Hold just above parallel and push up.

5 front squats push up into the bar at the bottom of the squat.

5 front squats push up into the bar throughout the entire squat.

FRONT SQUAT WARM-UP | 6:00

3 sets:

5 front squats

KNEES-TO-ELBOWS REVIEW | 5:00

MOVEMENT FOCUS

10 kip swings Cue athletes to push down on the bar to engage their lats.

5 kip swings + 5 knee raises Cue athletes to bring knees up as they push down on the bar.

3 kip swings + 5 knees-to-elbows Arms stay long and push down as athletes bring their knees to their elbows.

Workout

Metcon (Time)

RX

For time:

42-30-18:

Knees-to-elbows

21-15-9:

Front squats (125/185 lb)

Metcon (Time)

INTERMEDIATE

For time:

21-15-9:

Knees-to-elbows

Front squats (75/115 lb)

Metcon (Time)

BEGINNER

For time:

21-15-9:

Hanging knee raises

Front squats (35/45 lb)

Post-Workout Strength

Metcon (Weight)

EMOM 7:

1 front squat

Stretch

Warm-up (No Measure)

Accumulate:

1:00 pigeon stretch/side