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Components
Overhead Squat
THE ASSIGNMENT
Settings
Location
(All)
Crossfit Chilliwack
Program
CrossFit
Date
Workout
Monday - Crossfit Chilliwack
Class
(All)
CrossFit: 5:30 AM
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):
0 (0/0)
Workout
Monday
Warm-up
3 SETS (7:00 Cap)
:45 Hard Row
8 Up-Downs
6 Lunge + Lunge + Air Squat
4/4 PVC Around the Worlds
Strength
Overhead Squat (4x6*)
Overhead Squat
*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.
Week 1 of 8
(Score is Weight)
Workout
THE ASSIGNMENT (Time)
FOR TIME
21-15-9
Overhead Squat (95/65)|(65/45)
*500/400m Row after each full set.
(Score is Time)
KG BB: (42.5/30)|(30/20)
Optional Cool Down
FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Frog Stretch
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 03, 2022
Male Clients
Female Clients
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