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