CrossFit – Mon, Apr 3

Announcements

March Newsletter:http://bit.ly/3YTTHiQ

CrossFit Templum – CrossFit

Warm-Up

AMRAP 5:

8 alternating spiderman stretches

8 air squats

8 burpees over the barbell

8 alternating front rack lunges

8 alternating scorpion stretches

Specific Warm-up

FRONT SQUAT AND BACK SQUAT PRACTICE

PROGRESSION FOCUS

5 front squats Hips travel back and down as the elbows drive up.

5 back squats Hips and shoulders move at the same time on the ascent.

5 front squats Elbow lead the way out of the bottom of each lift.

5 back squats Feet screw into the ground to push the knees out over the toes.

4 sets: Build up weight

1 front squat + 3 back squats

Strength

Metcon (Weight)

7 sets for load:

1 front squat + 3 back squats
Beginners: 3 Front Squats & 5 Back Squats

Cool Down

1 set:

1:00 foam roll glutes/side

1:00 foam roll lower back