CrossFit – Mon, Dec 19

Crossfit Chilliwack – CrossFit

Warm up

GYMNASTICS SKILL WARM-UP

3 sets:

50-ft walking lunges

10 lateral plank walks/direction

5 log rolls/direction (lay on side and roll 5 rotations to the right and then to the left. These can be performed as alternating rolls in place)

Skill Review

PROGRESSIVE WARM-UP | 11:00

PROGRESSION FOCUS

50-ft DB walking lunge Practice holding at the front rack and back rack with a horizontal DB.

5 single-arm DB deadlifts/arm Keep the back arched as both heads of the DB touch the ground. Stand all the way up.

5 single-arm DB hang power cleans/arm Tight grip and shrug the DB up to the shoulder.

5 alternating DB hang snatches Jump, shrug, and punch the DB overhead with a tight grip.

10 lateral hops over DB Keep the hips “over the DB” and jump off the feet fast.

Mini Round

1 set:

50-ft DB walking lunges

10 alternating DB hang snatches

5 single-arm DB hang power cleans/arm

10 lateral hops over DB

5 DB deadlifts/arm

Metcon (Time)

RX

For time:

150-ft DB walking lunges (35/50 lb)

50 alternating DB hang snatches

150-ft DB walking lunges

50 single-arm DB hang power cleans

150-ft DB walking lunges

50 lateral hops over DB

150-ft DB walking lunges

50 single-arm DB deadlift

– Use a single DB for all weighted movements.

Metcon (Time)

INTERMEDIATE

For time:

150-ft DB walking lunges (20/35 lb)

50 alternating DB hang snatches

150-ft DB walking lunges

50 single-arm DB hang power cleans

150-ft DB walking lunges

50 lateral hops over DB

150-ft DB walking lunges

50 single-arm DB deadlift

– Use a single DB for all weighted movements.

Metcon (Time)

BEGINNER

For time:

100-ft DB walking lunges (10/15 lb)

30 alternating DB hang snatches

100-ft DB walking lunges

30 single-arm DB hang power cleans

100-ft DB walking lunges

30 lateral hops over DB

100-ft DB walking lunges

30 single-arm DB deadlift

– Use a single DB for all weighted movements.

Stretch

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves