CrossFit – Fri, Jan 27

26
Jan

CrossFit – Fri, Jan 27

Crossfit Chilliwack – CrossFit

Warm up

JUNKYARD DOG WARM-UP | 6:00

Scale the warm-up with step-overs instead of jump-overs.

Scale the crawl under to a bear crawl around the partner.

4 sets:

6 jumps around your partner

6 jump over and crawl under your partner

Skill Review

SQUAT SNATCH PROGRESSION | 7:00

PROGRESSION FOCUS

7 deadlifts Set-up: heels down, shoulders in front of the bar, visible lumbar arch.

7 deadlifts to mid-thigh Mid thigh position: heels down, shoulders in front of the bar.

7 deadlift + shrugs Keep the bar close and keep your arms straight.

7 muscle snatches Keep the bar close and punch hard overhead.

7 overhead squats Arms locked out and the full range of motion squat.

7 hang squat snatches Full extension before the squat.

7 squat snatches Be patient. Get as tall as possible and then pull under the barbell.

Pre workout Load-up

3 sets:

2 power snatches + 1 squat snatch

-Perform the two power snatches as touch-and-go reps. Take a slight pause and re-grip before performing the squat snatch.

– Increase load across all 3 sets.

Power Snatch (2-2-2-2-2-2-2)

Squat Snatch (1-1-1-1-1-1-1)

Stretch

2 sets:

1:00 T-spine foam roll

:30 band pull-aparts