CrossFit – Fri, May 5
Crossfit Chilliwack – CrossFit
Warm up
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 single-unders
Skill work – Pre-workout (AMRAP – Reps)
Pre-workout:
EMOM 8:
:20 crossover singles
– Rest the remainder of each minute.
Record total reps.
Skill Review
PUSH JERK | 10:00
Focus on hip extension and timing of the press under
PROGRESSIONFOCUS
3 jump and land (hands at sides)Jump hard and stick the landing.
3 jump and land (hands at shoulders)Push the knees forward slowly, THEN jump and land.
3 jump, punch, landJump with the hands on the shoulders, THEN punch overhead and land with a straight arm.
8-10 push jerksJump hard and squeeze the glutes.
8-10 top-to-top push jerksStart overhead, push the elbows forward to bring the bar to the shoulders, then jump and finish the next rep.
BUILD-UP | 7:00
1 set:
10 push jerks (light)
5 push jerks (moderate)
3 push jerks (workout weight)
– Rest 1:00 between sets.
230505 (Time)
– RX –
5 rounds for time:
55 double-unders
5 push jerks (125/185 lb)
– INTERMEDIATE –
5 rounds for time:
55 double-unders
5 push jerks (95/135 lb)
– BEGINNER –
5 rounds for time:
25 single-unders
5 push jerks (65/95 lb)
Stretching (Checkmark)
2 sets:
:30 calf stretch/side
:30 lacrosse ball shoulder mash/side