Tuesday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP | 8:00
3 sets:
:30 up downs/burpees/bar-facing burpees
:30 back-rack alternating elbow rotations
:30 front-rack alternating elbow rotations
:30 front-rack elbow rotations
:30 squat therapy
Warm-up (No Measure)
FRONT SQUAT PROGRESSION | 3:00
3 front-squat initiations Elbows up as the hips push back.
3 above-parallel front squats Hold just above parallel and cue elbows up.
5 front squats Cue elbows up at the bottom of the squat.
5 front squats Push the elbows up toward the ceiling throughout the squat.
FRONT SQUAT WARM-UP | 10:00
2 sets:
5 front squats (light weight)
3-5 sets:
1 front squat (building)
Workout
Front Squat (1-1-1-1-1-1-1)
use warm up to build to heavy single and stay at that weight for all 7 sets
Front Squat (3-3-3-3-3-3-3)
Beginning – Lighter weight for 7 sets of 3 at the same weight.
Post Workout Skill
Metcon (No Measure)
5 sets:
10 KB side bend/side
1:00 double KB front-rack hold
Stretch
Warm-up (No Measure)
2 sets:
:30 frog stretch
:30 couch stretch/leg