CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Low crouched side shuffles: 4 x 10 m

20 Walking lunges

10 Alt. cossack squats

(https://youtu.be/UpWMXBopkdU)

10 Alt. warrior stretches

(https://youtu.be/z3OUIzprKfE)(hold 3-5 sec. Each side)

2-3 rounds

With a pvc/broomstick, :

30 sec.-1 min. Each side Front rack stretch

(https://youtu.be/954Ocp4w_NI)

1 min dynamic frog stretch

(https://youtu.be/719TK9Wb0iA)

or quad rock. (https://youtu.be/n-XxfqjDYsw)

1 min. Ankle stretch

(https://youtu.be/vdrxpFkNa9g) each side

Workout Prep

Warm-up (No Measure)

5 Front squats

2 sets

3 Front squats

3 sets

Tabata front squats (45/35 lb.)
Partially Loaded

4-6 reps, then have them start their first set. It may take a while with rest to complete the workout.

Tabata Single DB goblet squat

Unloaded

Review the bulgarian lunge and perform 6 reps each side. If they have load, have them perform an additional set to get comfortable with using that.

Perform front squat sets

* Perform a set every 4 or so minutes.

Bottom-to-bottom tabata air squats

* Rest is at the bottom of the squat.

Front Squat (5-3-3-1-1-1)

Optional Finisher

Tabata Front Squat

DB Front Squat (AMRAP – Reps)

2-4-6-8-10…..

until they can’t perform any more unbroken sets
Optional Finisher

DB Tabata Front Squat

Bulgarian Lunge Ladder (AMRAP – Reps)

3-6-9-12-15

As far as possible in

10-12 min.
Optional Finisher

Bottom-to-bottom tabata squats

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