CrossFit – Fri, Jan 27
Crossfit Chilliwack – CrossFit
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.
6 jumps around your partner
6 jump over and crawl under your partner
SQUAT SNATCH PROGRESSION | 7:00
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
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)
1:00 T-spine foam roll
:30 band pull-aparts