CrossFit Barwon – CrossFit
Strength
Back Squat (20 RM)
Breath! Reset! Brace & Squat!
Weaknesses
Warm-up (No Measure)
Weak Quads
3 – 5 sets
15 Hip Belt Squats (approx 25% of 1RM)
Finish with
5min EMOM
20 Spanish Squats
Weak Back
3 – 5 sets
8 RDL’s – ride it down slow
5 min EMOM
20 Hip Extension
Warm-up
Squat warmup (No Measure)
10/side leg swings
10 leg flares
20 hip swivel
20 split squats
20m monster walk
20m backwards monster walk
10/side banded side step
10 banded plate squats, 5 without band
then 3 rounds
3 x 5 Reps goblet squat, bare foot with perfect form
dymanic hip flexion and extension
2 RM distance boardjump, no pause
Warm-up (No Measure)
While doing your warm up sets do
4-6 box jumps, low box, aim high