CrossFit Barwon – CrossFit

Quality Work

April positional work – Pull (Weight)

EMOM x 5

5 ATG split squats per side

EMOM x 5

6 Pull ups ( Goal = +60/25% bwd )

Strength

Back Squat (EMOM x 10 – 10 slanted, Limit at BDW)

Doing 10 x 10 BAck squats at Bodyweight will probably give you rhabdo, so this is just the goal we’ll work towards. [Rep priority]

Threshold Training

Metcon (Weight)

12 Minute AMRAP

2 Back squats

25 double unders

+7.5/5 kg per round

starting at your workout above weight

Warm-up

Squat warmup 2021 (No Measure)

3 rounds [

10 Dead bugs

10 Hip swivel extensions

10 Bird dogs]

Banded work – [all walks with Kb in offset]

20 m Monster walk

40 Frog Pumps

20 m backwards monster walk

40 Glute bridges

40 m Side steps

40 Wall sit hip abductions

20 Goblet squats on tension

Stay connected

Social Links (No Measure)

– Group Chat on Discord: https://discord.gg/WcJVSwk3CN

– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.

– Follow us on Instagram @crossfitbarwon

– Dudley’s number 0421 711 867

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