CrossFit – Mon, Nov 21
Crossfit Chilliwack – CrossFit
Warm up
1 set:
2:00 slow run, bike, row, or ski
2 sets:
MOVEMENT FOCUS
10 PVC pass throughs Mobility
10 PVC good mornings Mobility
10 PVC muscle snatches Lumbar arch in setup
10 PVC shoulder presses Bar in the overhead position
Skill Review
SNATCH PROGRESSION | 7:00
MOVEMENT FOCUS
Muscle snatch Shoulders slightly in front of the bar in the setup
Snatch pull Bar stays close to the body
Hang power snatch Full hip extension before arms pull
Power snatch Slow pull until the bar is above the knees
Cycling Pause with the bar at the hip before the next rep
Skill Review
CLEAN AND JERK REVIEW | 5:00
The setup between the clean and the snatch should be similar: shoulders slightly in front of the bar, heels down, and a visible lumbar arch.
MOVEMENT FOCUS
Hang power clean Full hip extension before arms pull
Power clean Slow pull until the bar is above the knees
Jerk Pause with the bar at the hip before the next rep
Cycling Quickly bring the bar back to the hip, pausing, and then starting the next rep
Pre workout Load-up
3 sets:
6 unbroken reps (increase weight each set)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Post Workout Skill
3 sets:
20 GHD sit-ups
20 seated leg lifts
Stretch
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts