CrossFit – Sat, Dec 3

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 6:00

AMRAP 5:

5 med-ball deadlifts

5 plank reach-throughs (right)

5 med-ball squats

5 plank reach-throughs (left)

5 med-ball push presses to target

5 up-downs

5 wall-ball shots

Skill Review

SQUAT CLEAN AND HANDSTAND PUSH-UP PROGRESSION | 8:00

PROGRESSION FOCUS

10 deadlifts to mid-thigh Mid-thigh position: heels down, shoulders in front of the bar.

10 push-ups Quality

10 deadlift and shrugs Keep the bar close and keep your arms straight. Speed through the middle.

10 shoulder presses Quality

10 front squat Elbows stay high and full range of motion squat.

5 piked push-ups Quality

5 hang squat cleans Jump and pull yourself under the barbell.

5 handstand push-up negatives (:03 descent) Quality

5 squat cleans Full extension before pulling under the bar. Don’t “fall” to the bottom of the lift.

5 handstand push-ups Quality

Pre workout Load-up

3-4 set:

2 squat cleans

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 30 with a partner:

10 wall-ball shots (14/20 lb)

6 handstand push-ups

2 squat cleans (155/225 lb)

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 30 with a partner:

10 wall-ball shots (14/20 lb)

6 handstand push-up negatives

2 squat cleans (105/155 lb)

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 30 with a partner:

10 wall-ball shots (6/10 lb)

6 push-ups

2 hang squat cleans (55/75 lb)

Stretch

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side