CrossFit – Sat, Dec 17

Crossfit Chilliwack – CrossFit

Warm up

PARTNER ROLLING WARM-UP | 10:00

If the athlete does not land exactly on 100-m, their partner is to perform “x” number of burpees. For example, if the rowing athlete finishes with 97-m, the non-rowing athlete had 3 burpees. The same thing would happen if the athlete was over the 100-m mark.

Partners will alternate each round.

10 sets:

100-m row

Skill Review

PRE-WORKOUT PRACTICE AND SKILL WORK | 12:00

PROGRESSION FOCUS

10 snatch grip deadlifts Set-up and pulling the barbell off the floor with a flat back.

10 snatch grip shrugs from mid-thigh (hang) Stand up then shrug the shoulders.

10 snatch grip shrug + elbows high and outside (from hang) Stand, shrug, then pull elbows high and outside. Keep elbows above the barbell.

10 muscle snatch Stand up fast, squeeze the thighs, and punch the barbell to the overhead position.

10 behind the neck snatch grip strict press Belly tight and arms locked out overhead.

10 behind the neck snatch grip push press Dip, drive, and press. Vertical torso position.

5 sets for quality:

5 snatch push presses

5 hang muscle snatches

– Rest :60 between sets.

Pre workout Load-up

2 sets:

6 hang power snatches

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20 with a partner:

Partner 1: 250/300-m row

Partner 2: 12 hang power snatches (75/115 lb)

– Partners rotate after the row and snatches are completed.

– Partners perform 5 synchronized bar-facing burpees before rotating.

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 20 with a partner:

Partner 1: 250/300-m row

Partner 2: 12 hang power snatches (55/75 lb)

– Partners rotate after the row and snatches are completed.

– Partners perform 5 synchronized bar-facing burpees before rotating.

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 20 with a partner:

Partner 1: 250/300-m row

Partner 2: 10 hang power snatches (35/45 lb)

– Partners rotate after the row and snatches are completed.

– Partners perform 5 synchronized bar-facing burpees before rotating.

Stretch

2 sets:

:30 standing pike stretch

:30 scorpion stretch/side