Tuesday

22
Aug

Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

2 sets:

:30 alternating groiners

5 inchworms + 1 push-up each

10 cossack squats

– Hold a plate in front of the body for added difficulty.

Skill/Strength

Warm-up (No Measure)

BACK SQUAT REVIEW

TEACHING POINT FOCUS

Unracking the bar Both feet under the hips, stand straight up and walk back into a firm stance.

Initiating squat Hips go back as the knees bend over the toes with the chest traveling slightly forward.

Failing a heavy set Roll the hands under the bar, reach and hop forward.

Warm-up (No Measure)

On a 9:00 clock:

4-5 sets:

5 back squat (building)

– Rest 1:00-1:30 between sets.

Workout

Back Squat (5-5-5-5-5)

Post-Workout Strength

Metcon (No Measure)

2 sets:

20 banded side steps (moving left)

15 GHD hip extensions

20 banded side steps (moving right)

15 good mornings (light)

Stretch

Warm-up (No Measure)

2 sets:

:30 standing quad stretch/side

:30 couch stretch/side