Tuesday

Crossfit Chilliwack – CrossFit

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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