CrossFit – Wed, Mar 15

Crossfit Chilliwack – CrossFit

Warm up

1 set:

10 alternating spiderman stretches

5 push-ups to down dog

10 PVC pass throughs

5 push-ups to down dog

10 alternating reverse lunges

5 push-ups to down dog

10 PVC around-the-worlds

Skill Review

PROGRESSION FOCUS

Setup Wide grip, hook grip, feet under the hips, weight in the heels, shoulders in front of the bar, and eyes on the horizon.

Deadlift to mid-thigh Hips and shoulders rise together. Belly button over the bar. Solid midline.

Deadlift shrug “Stand all the way up with straight arms and THEN shrug the shoulders.”

Muscle snatch “Squeeze your glutes with a straight arm, pull the elbows high, and press the bar overhead.”

Hang power snatch “Jump with a straight arm and punch overhead.”

Power snatch Knees back as the chest rises, then jump with a straight arm and punch overhead.”

Build-up

3 sets:

1 snatch deadlift to mid-thigh

1 hang power snatch

1 power snatch

– Add load each set to build to 65%+ of the 1-rep-max power snatch.

RX/INTERMEDIATE (Weight)

10 sets for load:

1 snatch deadlift to mid-thigh

1 hang power snatch

1 power snatch

BEGINNER (Weight)

10 sets for load:

3 snatch deadlifts to mid-thigh

2 hang power snatches

1 power snatch

Stretch

3 sets:

:30 reach, roll, and lift

30 banded pull-aparts