CrossFit Barwon – CrossFit
Strength
5 Weeks to peak the front 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 Nordic Curls
10/10 Single leg elevated glute bridge
Front Squat (Get SOME!)
Finisher
Metcon (No Measure)
5 rounds
20 Peterson steps per side
1 min wall sit
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