Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

PARTNER DYNAMIC WARM-UP

1 set:

1:00 on a machine

1:00 alternating Spiderman stretch

1 set:

1:00 on a machine

1:00 air squats

1 set:

1:00 on a machine

1:00 bottom of counter-balance squat hold

Warm-up (No Measure)

FRONT SQUAT PROGRESSION

3 front-squat initiations Elbows up as the hips push back.

3 above-parallel front squat 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 elbows up throughout the entire squat.

FRONT SQUAT WARM-UP

2 sets:

3 front squats

Workout

Metcon (Calories)

RX

On a 20:00 clock:

10 rounds:

3 front squats

1:00 calories on any machine

– Increase front squat load as desired.

Post Workout Skill

Metcon (No Measure)

On a 3:00 clock:

Max-effort plank hold

– Rest as little as possible/try to go unbroken.

– Add load for athletes who can perform 3:00 unbroken.

Stretch

Warm-up (No Measure)

2 sets:

1:00 quadriceps foam roll

1:00 saddle stretch