Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 10:00

EMOM 8:

Min. 1 | 1:00 slow row

Min. 2 | :30 squat-to-stands

Min. 3 | 1:00 fast row

Min. 4 | :30 air squats

Warm-up (No Measure)

FRONT SQUAT REVIEW | 9:00

Power clean Chest up in the set-up and jump the bar up to the shoulders.

Front squat initiation Lift the elbows as the hips push back.

Front squat to above parallel Squat to just above parallel, lift the chest and elbows without moving the legs.

Front squat Lift the chest and elbows at the bottom of the squat without moving the legs.

Front squat Down-and-up in one motion, no hold in the bottom. Keep the elbows high.

Warm-up (No Measure)

EMOM 7:

2 front squats

– From the floor.
Athletes may squat clean the first rep.

Look to reach workout weight by the 3rd or 4th set and then build heavier.

Workout

Metcon (AMRAP – Reps)

RX

AMRAP 12:

Row 1,750/2,000-m

Max rep front squats (135/205 lb)

Metcon (AMRAP – Reps)

INTERMEDIATE

AMRAP 12:

Row 1,750/2,000-m

Max rep front squats (105/155 lb)

Metcon (AMRAP – Reps)

BEGINNER

AMRAP 12:

Row 1,500/1,750-m

Max rep front squats (65/95 lb)

Stretch

Warm-up (No Measure)

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg