CrossFit – Mon, Dec 26

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC PROGRESSIVE WARM-UP | 10:00

1 set:

10 alternating Spiderman stretches

10 Kang squats

10 leg swings/leg (across the body)

10 single-leg DB deadlift/leg

1 set:

10 wall-ball front squats

10 alternating DB deadlifts (inside the legs)

10 wall-ball push press to target

10 alternating DB deadlift + shrug

10 wall-ball shots

Skill Review

DB SNATCH CYCLING | 8:00

PROGRESSION FOCUS

4 DB hang snatches, each arm Chest up and pull through the shoulder

8 alternating DB hang snatches Lower to the front rack, then switch hands

8 alternating DB hang snatches Switch hands straight from overhead

8 alternating DB snatches Lower the hips to touch the DB to the floor

Mini Round

TEST RUN | 5:00

2 sets:

10 alternating DB snatches

10 wall-ball shots

– Rest :30 between sets.

Metcon (Time)

RX

2 rounds for time:

50 alternating DB snatches (35/50 lb)

50 wall-ball shots (14/20 lb)(9/10 ft)

Metcon (Time)

INTERMEDIATE

2 rounds for time:

50 alternating DB snatches (20/35 lb)

50 wall-ball shots (10/14 lb)(9/10 ft)

Metcon (Time)

BEGINNER

2 rounds for time:

30 alternating DB snatches (10/15 lb)

30 wall-ball shots (6/10 lb)(9/10 ft)

Post Workout Skill

Accumulate with a partner:

40 DB Turkish get-ups

Stretch

3 sets:

:20 banded shoulder stretch/side

20 banded pull-aparts