Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

Run 200 m

10 alternating Spiderman stretch (5/side)

20 air squats

1 set:

Run 200 m

10 alternating Spiderman stretch (5/side)

15 squat-therapy reps

1 set:

Run 200 m

10 alternating Spiderman stretch (5/side)

10 counter-balance squats

Warm-up (No Measure)

BACK SQUAT

3 back squat initiations Chest up as the hips push back.

3 above-parallel back squats Hold just above parallel and cue chest up.

5 pause back squats Chest up at the bottom of the squat.

5 back squats Cue chest up the entire time.

Metcon (No Measure)

BACK SQUAT EMOM

EMOM 10:

2 back squats

PRE-WORKOUT LOADING

2 sets x 5-7 unbroken reps.

Athletes should use a weight that is about 55-60% of their back squat 1-rm or a weight that they can finish each round in 3 sets or less.

Workout

Metcon (Time)

RX

For time:

9-15-21:

Back squats (155/225 lb)

– Run 400 m after each set of back squats.

Metcon (Time)

INTERMEDIATE

For time:

9-15-21:

Back squats (105/155 lb)

– Run 400 m after each set of back squats.

Metcon (Time)

BEGINNER

For time:

9-15-21:

Back squats (65/95 lb)

– Run 200 m after each set of back squats.

Stretch

Warm-up (No Measure)

2 sets:

:30 standing quad stretch/leg

:30 couch stretch/leg