Wednesday

Crossfit Chilliwack – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

:40 plate hops

:40 spiderman hold (:20 per side)

:40 air squats

1 set:

:40 plate hops

:40 spiderman reach and turn (:20 per side)

:40 counter-balance squats

1 set:

:40 plate hops

5 counter-balance squat hold (:10 hold per squat)

Warm-up (No Measure)

FRONT SQUAT REVIEW

PROGRESSION FOCUS

5 segmented front squats Have athletes pause at halfway and the bottom. Cue push-up.

5 paused front squats Have athletes only pause at the bottom of the front squat. Cue push-up.

5 front squats push the elbows up throughout the entire squat.

Warm-up (No Measure)

FRONT SQUAT WARM-UP

4-5 sets:

1-5 front squats

Workout

Metcon (Weight)

RX

For load:

3 sets:

Every 3:00

1 front squat

3 sets:

Every 2:00

2 front squats

3 sets:

Every 1:00

3 front squat

Post-Workout Strength

Metcon (Time)

400-m front rack walk (65/95 lb)

Stretch

Warm-up (No Measure)

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side