CrossFit – Mon, Jan 2

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 12:00

1 set:

250-meter row

12 single-arm DB deadlift (6/side)

25-ft KB overhead carry, left

25-ft KB overhead carry, right

1 set:

250-meter row

12 KB push press (6/side)

25-ft KB overhead carry, left

25-ft KB overhead carry, right

Skill Review

DB SNATCH REVIEW | 5:00

DB snatch set-up:

Feet are in a squat-width stance.

DB placed between the feet.

Hips are lower than the shoulders.

AIR SQUAT REVIEW | 3:00

15+ reps: coach-led air squats PUSH-UP REVIEW | 3:00

15+ reps: coach-led push-ups

Mini Round

2 sets:

5 air squats

3 DB snatches, right arm

5 push-ups

3 DB snatches, left arm

Metcon (AMRAP – Rounds and Reps)

RX/INTERMEDIATE

AMRAP 10:

10 air squats

9 DB snatches, right arm (35/50 lb)

10 push-ups

9 DB snatches, left arm

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 10:

10 air squats

9 DB snatches, right arm (25/35 lb)

10 push-ups

9 DB snatches, left arm

Post Workout Skill

4 sets:

10 single-DB bent over rows/arm

10 single-DB glute bridges

Stretch

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side