Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 6:00

4 sets:

:20 bike

– Rest :10

:20 good mornings (empty barbell or training bar)

– Rest :10

Warm-up (No Measure)

HANG POWER CLEAN PRACTICE | 6:00

Hang clean pull Push down through the heels, focus on speed through the middle, and pull up with the shoulders.

Partial front squat Have athletes find their rack position and perform a quarter

front squat. Elbows up and hips press back and down.

Hang power clean Jump! Shrug the shoulders to the ceiling and shoot the elbows forward. Land in the partial squat.

WORKOUT PREP | 8:00

3 sets:

6 hang power cleans

6 lateral burpees over the barbell

6 alternating front-rack lunges

Workout

Metcon (Time)

RX

Every 5:00 x 5 rounds:

12/15 calorie assault bike

12 hang power cleans (95/135 lb)

15 lateral burpees over the barbell

12 alternating front-rack lunges (95/135 lb)

Metcon (Time)

INTERMEDIATE

Every 5:00 x 5 rounds:

12/15 calorie assault bike

12 hang power cleans (65/95 lb)

15 lateral burpees over the barbell

12 alternating front-rack lunges

Metcon (Time)

BEGINNER

Every 5:00 x 5 rounds:

7/10 calorie assault bike

12 hang power cleans (55/75 lb)

10 lateral burpees over the barbell

12 alternating front-rack lunges

Stretch

Warm-up (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves