CrossFit – Mon, Apr 24

Crossfit Chilliwack – CrossFit

Warm up

1 set:

10 alternating Samson stretches

10 alternating scorpion stretches

50-foot alternating soldier kicks

50-foot alternating quad stretches

50-foot alternating Cossack squats

50-foot broad jumps

50-foot high knees

50-foot butt kickers

50-foot skip for distance

50-foot skip for height

1 set:

400-m run

Skill Review

PUSH JERK PROGRESSION | 8:00

PROGRESSIONFOCUS

10 reps jump and land (hands at sides)Jumping hard and sticking the landing

10 reps jump and land (hands at shoulders)Hip extension and torso position

10 reps jump, punch, and land with arms extended overheadTiming

10 reps push jerk with empty barbellPulling head out of the way

Push Jerk (On a 10:00 clock for load:
Build to a heavy 1-rep push jerk)

RX (Time)

4 rounds for time:

400-m run

10 push jerks (105/155 lb)

INTERMEDIATE (Time)

4 rounds for time:

400-m run

10 push jerks (95/135 lb)

BEGINNER (Time)

3 rounds for time:

400-m run

10 push jerks (45/65 lb)

Stretch

Accumulate:

1:00 calf stretch/leg

1:00 banded shoulder stretch/arm