Crossfit Chilliwack – CrossFit
DYNAMIC WARM-UP | 7:00
7 up downs
14 ground to overhead (10-15 lb plate)
21 air squats
DB SNATCH CYCLING | 6:00
Use a light DB for the progression.
Have everyone practice the skill of cycling the DB.
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
DB THRUSTER AND DB SNATCH WARM-UP | 5:00
Have athletes perform 2 sets of 5 reps for both movements.
The thruster will likely limit how heavy the athlete can go. Help them choose accordingly
5 thrusters + 5 snatches
3 rounds for time of:
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
50 thrusters (35/45 lb)
50 KB swings (26/35 lb)
Post Workout Skill
4 KB Turkish get-ups/arm
8 KB windmills/arm
1:00 banded shoulder stretch/side
1:00 pigeon pose/side