CrossFit – Mon, Dec 12

Crossfit Chilliwack – CrossFit

Warm up

PVC SWITCH WARM-UP GAME | 10:00

Athletes stand in a circle, and each athlete holds a PVC upright.

The coach calls “left” or right,” and the athletes rotate to the next PVC.

The game’s object is to ensure the PVCs do not fall as the athletes rotate.

The group must do penalty reps if an athlete drops a PVC or falls.

Keep the penalties in the 5-10 rep range and use movements that don’t need to be taught.

Suggested penalty movements:

20 mountain climbers

10 PVC around the worlds

10 PVC shoulder presses

10 PVC push presses

20 jumping jacks

6 alternating elbow-to-insteps

Skill Review

PUSH PRESS PROGRESSION | 8:00

Use 3-5 coach-lead reps and then 3-5 athlete-led reps at each progression.

Focus on the setup and torso position for the first three steps.

Make sure athletes know how to cycle reps before moving on.

Rest athletes between progressions.

PROGRESSION FOCUS

Strict press Set-up

Dip and hold Shoulders stacked over the hips and heels.

Dip and drive slowly Shoulders stacked over the hips and heels.

Dip and drive fast Shoulders stacked over the hips and heels.

Dip and drive fast Don’t pause at the bottom of the dip.

Push press Lockout your legs and hips before pressing.

Pre workout Load-up

PUSH PRESS LOADING | 7:00 3-4 sets:

4 push presses (increase weight each time)

Workout Prep

PRE-WORKOUT SETUP | 3:00

:30 bike, row, ski, air bike

1 set:

8 push presses (workout weight)

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 8:

400/500-m C2 bike

8 push presses (105/155 lb)

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 8:

400/500-m C2 bike

8 push presses (75/115 lb)

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 8 min:

200/250-m C2 bike

8 push presses (35/45 lb)

Push Press (On a 10:00 clock for load:
Build to a heavy 2 rep push press)

Stretch

3 sets:

:30 reach, roll and lift

20 banded pull-aparts