CrossFit – Thu, Oct 6
Crossfit Chilliwack – CrossFit
Warm Up
HANDSTAND WARM-UP | 7:00
1-2 sets:
:30 shoulder taps
10 kip swings or ring rows
:30 inchworms
10 kip swings or ring rows
1 set:
:30 partial wall walk
10 sit-ups
:30 partial kick-up
10 lying toes-to-bars
:30 wall walk hold or handstand hold
Warm Up
SQUAT CLEAN PROGRESSION | 6:00
PROGRESSION FOCUS
Deadlift Set-up: Feet in their squat width stance, which is wider than their normal stance. Hands will likely be wider as well. Heels down, shoulders in front of the bar, visible lumbar arch
Deadlift to mid-thigh Mid-thigh position: heels down, shoulders in front of the bar
Deadlift and shrug Keep the bar close and keep your arms straight
Muscle clean Keep the bar close, stand fast, and bring elbows through quickly
Front squat Elbows stay high and full range of motion squat
Hang squat clean Full extension before the squat
Squat clean Full extension before using the arms
Strength
Squat Clean
Metcon (4 Rounds for time)
RX
4 rounds for time:
1:00 handstand hold
7 squat cleans (115/165 lb)
14 toes-to-bars
Metcon (4 Rounds for time)
INTERMEDIATE
4 rounds for time:
:30 handstand hold
7 squat cleans (75/115 lb)
14 knees-to-armpits
Metcon (4 Rounds for time)
BEGINNER
4 rounds for time:
:30 plank hold
7 hang squat cleans (35/45 lb)
14 hanging knee raises
POST WOD SKILL (No Measure)
Accumulate:
200-ft. handstand walk
Stretch
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift