The CrossFit Chamber – WOD

Warm-up

A) Cardio

B) Extended loosening session / hip flow

C) Glutes

D) Back squat spotting tech

BS: Back Squat

Every 2.00 x 10 sets

3 Reps @ 70%

2 Reps @ 75 %

1 Reps @ 80 %

3 Reps @ 75 %

2 Reps @ 80 %

1 Reps @ 85 %

3 Reps @ 80 %

2 Reps @ 85 %

1 Reps @ 90 % x 2 Sets

*Newbies : 10 x 3 ( Sets 1-6 build, 7-10 hold )

2-X-1-1

*Posture and ROM focus, if your body doesn’t want to hit %, back it off

*Do not go over %

EXTRA CREDIT

A) Couch stretch x 2 mins

B) Wall hamstrings / back x 2 mins

C) Straddle – 3-4 mins