CrossFit – Sat, Apr 8

Crossfit Chilliwack – CrossFit

Warm up

1 set:

:30 inchworm + push-up

:30 unweighted good mornings

:30 burpees

– Step down and up on the burpees.

1 set:

:30 hang clean and presses

:30 good mornings

:30 burpees

– Jump down AND jump up AFAP on the burpees.

Skill Review

CLEAN AND JERK REVIEW | 5:00

PROGRESSION FOCUS

2-4 reps jump and land Dip slowly and then jump high.

2-4 reps jump and land, hands at shoulders Push the knees forward with the chest up, then jump.

2-4 reps jump-punch-land Jump high, then punch once in the air.

5-8 push jerks Jump hard and land with a straight arm.

Skill/Strength

EMOM 6:

3 push jerks

– Take the bar from the floor and build to a load heavier than workout weight

Build-up

CLEAN AND JERK CYCLING | 6:00

Lead athletes through 3-5 reps on your call and then 3-5 more at their own pace.

PROGRESSION FOCUS

3-5 reps clean and jerk Look straight ahead throughout the entire rep.

3-5 reps clean and jerk Lower the bar to the shoulders, pull the elbows back to slide it down to the hip, and immediately lean forward to the hang.

1 set:

5 clean and jerks (workout weight)

10 clean and jerks (workout weight)

– Rest :30 between lifts.

– Cycle all reps quickly.

RX (Time)

For time:

5-10-15-20-25-30:

Clean and jerks (65/95 lb)

Burpees

INTERMEDIATE (Time)

For time:

5-10-15-20-25-30:

Clean and jerks (55/75 lb)

Burpees

BEGINNER (Time)

For time:

5-10-15-20-25:

Clean and jerks (empty barbell)

Burpees

Stretch

2 sets:

1:00 foam roll quads

1:00 foam roll lower back