Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

STATIC STRETCHING

2 sets:

:30 couch stretch (:30 /leg)

1:00 Foam roll upper back with 10 lb plate held overhead.

:30 Foam roll lats (:30/ side)

1:00 tempo wall-facing squats

Warm-up (No Measure)

OVERHEAD SQUAT

3 overhead-squat initiations Press up as the hips push back

3 above-parallel overhead squats Hold just above parallel and press up

5 overhead squats press up into the bar at the bottom of the squat

5 overhead squats push the bar away from the head throughout the entire squat

Warm-up (No Measure)

OVERHEAD SQUAT WARM-UP

3 sets:

5 overhead squats
Completed at 40/50/60% of 1RM

Strength

Overhead Squat (3-3-3-3-3-3-3)

Establish 3RM

Post Workout Skill

Sots Press (5-5-5-5-5)

Increase loading across as many sets as possible.

Stretch

Warm-up (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side