CrossFit – Fri, Mar 3

Crossfit Chilliwack – CrossFit

Warm up

On a 5-minute clock:

5 jumping jacks

10′ bear crawl // 1 wall walk

5 muscle snatches

10 overhead alternating lunges

5 lateral hop over PVC // 15 single-unders

Skill Review

HANDSTAND WARM-UP | 5:00

Athletes who cannot progress to a more difficult movement, e.g., from the wall walk to the strict handstand push-up, should continue to work on the movement they will use in the workout.

PROGRESSION FOCUS

5 hand-release push-ups Lift hands clearly off the ground.

2 scaled wall walks At the start and finish of each rep, both hands must be in front of the tape line.

1 wall walk Both feet must be on the wall before the hands can move off of the tape.

5 strict handstand push-ups Make sure some parts of your hands are touching the tape line.

Skill Review

SNATCH REVIEW AND LOADING | 10:00

Lead athletes through 1 set of the movements below and then allow them to move on their own through the second set.

Focus on teaching them how to cycle reps and hit the range-of-motion standards.

2 sets:

3 hang power snatches

3 overhead squats

3 hang squat snatches

3 snatches

Loading: Athletes build up and practice 3-7 reps at each weight they expect to reach in the workout.

CrossFit Games Open 23.3 RX (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb

CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

CrossFit Games Open 23.3 Masters RX (Ages 55+) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

Stretch

Accumulate:

1-minute couch stretch/leg

30-second elevated pigeon stretch/leg

30-second doorway pec stretch/arm