Crossfit Chilliwack – CrossFit
10 mountain climbers
10 air squats
DEADLIFT | 4:00
Quick setup check:
Hands outside shoulder width
Feet between hips and shoulder-width
Shoulders slightly in front of the bar
Weight in the heels
3 reps weight in heels “Push the heels into the floor as you stand up.”
3 reps neutral spine “Lift the chest up through the arms. Arch the lower back.”
3 reps active shoulders “Pull the bar into the shins.”
3 reps straight bar path “Shave the bar against your leg.”
3 reps constant torso angle “Pull the knees back as the bar slides up the shin.” SQUAT CLEAN | 5:00
3 deadlift + shrugs Keep the bar close and keep your arms straight. Speed through the middle.
3 front squats Elbows stay high and full range of motion squat.
3 hang squat cleans Jump and pull yourself under the barbell.
3 squat cleans Full extension before pulling under the bar. Don’t “fall” to the bottom of the lift. BENCH PRESS REVIEW | 3:00
Setup and points of performance:
Hands just wider than shoulders
Heels, glutes, and shoulders stay in contact with the bench
“Break” the bar apart and pull the elbows in toward the torso
5 empty bar bench presses
-Partners take turns.
Pre workout Load-up
3 bench presses
3 squat cleans
– Take turns with a partner.
– Add load to each barbell each round.
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Deadlift (125/185 lb)
Bench press (85/135 lb)
Squat clean (65/95 lb)
Deadlift (65/95 lb)
Bench press (65/95 lb)
Squat clean (55/75 lb)
:40 seated straddle stretch
:40 seated hamstring stretch, left
:40 seated hamstring stretch, right