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

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