Tuesday

9
May

Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

30 high knees in place

30 butt-kickers in place

2 Samson lunge stretches (:05/side)

10 alternating Samson lunges

1 set:

30 high knees in place

30 butt-kickers in place

2 Cossack squat stretches (:05/side)

10 Cossack squats

1 set:

:30 alternating scorpion stretch

:30 hand release knee push-up

Warm-up (No Measure)

FRONT SQUAT REVIEW

3-5 hands-free front squats Using a PVC, keep the hands above the PVC and slowly descend to the bottom.

2-3 front-squat initiations Hips push back, knees push out, then cue athletes to lift the shoulders and elbows without moving the legs.

2-3 front squats to above parallel Squat to just above parallel and cue athletes to push the knees out and lift the shoulders/elbows without moving the legs.

5-8 front squats Full depth and cue athletes to lift the shoulders/elbows in the bottom without standing up.

5-8 front squats Keep the tip of the elbow pressing up above the bar for the entire squat.

Warm-up (No Measure)

FRONT SQUAT BUILDUP

1 set:

10 front squats

8 front squats

7 front squats

5 front squats

– Rest 1:00 between sets and build in load to 5 reps at workout weight.

GHD SIT-UP REVIEW

1 set:

5-10 sit-ups (GHD or weighted)

MINI ROUND

2 sets:

5 sit-ups (GHD or weighted)

3 front squats (workout weight)

Workout

Metcon (Time)

RX

For time:

42 GHD sit-ups

21 front squats (125/185 lb)

30 GHD sit-ups

15 front squats

18 GHD sit-ups

9 front squats

Metcon (Time)

INTERMEDIATE

For time:

21 GHD sit-ups

21 front squats (95/135 lb)

15 GHD sit-ups

15 front squats

9 GHD sit-ups

9 front squats

Metcon (Time)

BEGINNER

For time:

21 sit-ups

21 front squats (55/75 lb)

15 sit-ups

15 front squats

9 sit-ups

9 front squats

Stretch

Warm-up (No Measure)

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg