Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

3 sets:

1:00 25-ft shuttle runs

:40 air squats

:20 burpees (no push-up)

Warm-up (No Measure)

DEADLIFT REVIEW

Set-up:

1) Hands at shoulder width.

2) Feet between hips and shoulder-width.

3) Shoulders slightly in front of the bar.

4) Arch chest up to maintain the lumbar curve.

5) Heels down.

Warm-up (No Measure)

SHOULDER PRESS REVIEW

Set-up:

1) Standing up tall with feet under the hips.

2) Bar in the rack position.

3) Hands outside the shoulders.

4) Full grip on the bar.

5) Elbows in front of the bar.

Warm-up (No Measure)

BACK SQUAT REVIEW

Set-up:

1) Standing tall and fully extended

2) Bar in the back-rack position.

3) Feet should be at or slightly wider than shoulder-width apart.

4) Core braced.

Workout

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg