CrossFit – Mon, Nov 28

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 7:00

AMRAP 5:

7 up downs

14 ground to overhead (10-15 lb plate)

21 air squats

Skill Review

DB SNATCH CYCLING | 6:00

Use a light DB for the progression.

Have everyone practice the skill of cycling the DB.

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

Warm up

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

2 sets:

5 thrusters + 5 snatches

Ellen (Time)

3 rounds for time of:

20 burpees

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

Metcon (Time)

BEGINNER

2 rounds:

50 thrusters (35/45 lb)

50 KB swings (26/35 lb)

Post Workout Skill

3 sets:

4 KB Turkish get-ups/arm

8 KB windmills/arm

Stretch

1 set:

1:00 banded shoulder stretch/side

1:00 pigeon pose/side