CrossFit Barwon – CrossFit

Quality Work

June Positional Work Flexion (Weight)

Pre Class

EMOM x 5

5 ATG Split squats per side

Post Class

EMOM x 5

5 Weighted Back supported Shoulder Flexions

Strength

5 Weeks to peak the back squat

Starting First session with sets of:

3-3-2-2-1

Second session:

3-2-2-1-1

Third session:

2-2-1-1-1

Fourth session:

2-1-1-1-1

Fifth session:

1-1-1-1-1

Where the 1st session single is the Same as the fifth session first single.

Do this is the following scheme:

E4MOM

Squat

10 Box step downs

10 sissy squats facing wall

Back Squat (1s)

T Boosted Pullups (AMRAP – Reps)

6 x 10 pullups rest 2 min

work with a friend and spot as required

Finisher

Metcon (AMRAP – Reps)

60″ AMRAP

Double dumbbell Deadlift

Double Dumbell Walking lunge

Rest

2 sets for max reps

Warm-up

Squat warmup 2021 (No Measure)

30 Dead bugs

30 Hip swivel – no hands

30 Bird dogs

30 m Banded Side step ( 15 each way )

30 rear lunges off step

30 m Banded Side step ( 15 each way)

30 Wall sit march steps

30 Clam raises (15 each way)

30 Sissy squats – Keep high

30 Clam Raises (15 each way)

10 Jump squats AHAP

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

Stay connected

%d bloggers like this: