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Components
Metcon
Overhead Squat
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Thursday - CrossFit Chilliwack
Class
(All)
CrossFit: 8:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
Thursday
Warm-up
2 sets:
:20 mountain climbers
:20 jumping jacks
:20 up-down
8 plate squats
8 PVC pass-throughs in a squat
-Then-
1 set:
2 PVC Sots presses (quarter squat)
2 PVC Sots presses (above parallel)
2 PVC Sots presses (below parallel)
2 empty-bar Sots presses (quarter squat)
2 empty-bar Sots presses (above parallel)
2 empty-bar Sots presses (below parallel)
Skill/Strength
Metcon (Weight)
EMOM 8:
1 power snatch
1 snatch push press
2 sots presses
-Then-
1 set (building):
8 overhead squats
5 overhead squats
3 overhead squats
3 overhead squats
Workout
Overhead Squat (3-3-3-3-3)
Overhead Squat
Use between 70-75% of 1RM
Cool Down
FLOW STRETCHING
2:00 Olympic Wall Squat
2:00 Saddle
2:00 Seated Fold Forward
2:00 Rebound
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 03, 2022
Male Clients
1
Nick
Derksen
CrossFit: 8:30 AM
45 lbs
2
Doug
Lemna
CrossFit: 8:30 AM
35 lbs
Female Clients
1
Courtney
Derksen
CrossFit: 8:30 AM
15 lbs
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