CrossFit – Mon, Apr 10
Crossfit Chilliwack – CrossFit
Warm up
AMRAP 3:00:
10 mountain climbers
10 air squats
10 push-ups
Skill Review
DEADLIFT | 4:00
Quick setup check:
Hands outside shoulder width
Feet between hips and shoulder-width
Shoulders slightly in front of the bar
Neutral spine
Weight in the heels
LAYERING FOCUS
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
PROGRESSION FOCUS
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
2 sets:
5 empty bar bench presses
-Coach-led reps.
-Partners take turns.
Pre workout Load-up
2-3 rounds:
3 deadlifts
3 bench presses
3 squat cleans
– Take turns with a partner.
– Add load to each barbell each round.
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
INTERMEDIATE (Time)
For time:
10-9-8-7-6-5-4-3-2-1:
Deadlift (125/185 lb)
Bench press (85/135 lb)
Squat clean (65/95 lb)
BEGINNER (Time)
For time:
8-7-6-5-4-3-2-1:
Deadlift (65/95 lb)
Bench press (65/95 lb)
Squat clean (55/75 lb)
Stretch
1 set:
:40 seated straddle stretch
:40 seated hamstring stretch, left
:40 seated hamstring stretch, right