CrossFit Barwon – CrossFit
Strength
Front Squat
Complete 7 sets of the following as heavy as possible withing aprox’ 60 seconds
10 Wall ball shots
3 Paused Front squats
10 Wall ball shots
rest 2:30
Warm-up
Squat warmup (No Measure)
EDWU
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
then cover the point of performance of the front squat
– posture
– squat balance
– depth
– force balance
ramp up to a heavy triple and then start