CrossFit Barwon – CrossFit

Quality Work

June positional work – extension (AMRAP – Reps)

Start – EMOM x 5

15 Pike Compressions into v-sit hold to the 40″ mark

End – EMOM x 5

15 Shoulder extensions with extension hold the 40″ mark

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)

Finisher

Metcon (Time)

21-15-9

Goblet Squats

Ring Dips

4 min cap

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

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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