CrossFit – Sat, Dec 31
Crossfit Chilliwack – CrossFit
Warm up
DYNAMIC WARM-UP | 6 :00
1 set:
:40 inchworms w/ push-up + lateral hop
:40 alternating deep lunge + twists
:40 lateral up-downs over a line
:40 mountain climbers
:40 lateral burpees over a line
– Rest :20-:30 between movements.
Skill Review
HANG POWER CLEAN AND SHOULDER-TO-OVERHEAD | 7:00
Lead the athletes through ~ 5 reps on your call and then have them complete ~3 more on their own.
PROGRESSION FOCUS
5-8 hang power cleans Lean forward in front of the bar, jump and squeeze the glutes, and shrug the bar up to the shoulder.
5-8 push presses Keeping the heels pushed into the floor, pull the hips straight down, then stand and press quickly.
3-5 jump and land (no barbell) Jump off the ground, squeeze the glutes while in the air, and land.
5-8 push jerks Jump and squeeze the glutes, then punch and land with a straight arm.
2 sets:
3 hang power cleans
3 shoulder-to-overheads
– Build in load to workout weight and rest 1:00 between sets.
Skill Review
BUTTERFLY PULL-UP | 7:00
PROGRESSION FOCUS
10 kip swings Shoulders shrug straight up and straight down. Toes point forward.
10 scap cirlces Keeping the toes pointed, pull the shoulders forward into an arch, then down and back into a hollow, and then up and forward back into the arch. Keep the arms straight.
5 small butterfly circles Emphasize shooting the shoulders BACK and slightly bend the elbows to arch forward each rep.
5 butterfly pull-ups Gradually increase the size of the circles by pressing the shoulders up and back farther and arching forward further each rep.
Mini Round
1 set:
2 hang power cleans
4 shoulder-to-overheads
6 burpees over the bar
8 pull-ups
Metcon (4 Rounds for reps)
RX
4 sets for AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Metcon (4 Rounds for reps)
INTERMEDIATE
4 sets for AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.
Metcon (4 Rounds for reps)
BEGINNER
4 sets for AMRAP 4:
3 hang power cleans (35/45 lb)
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
– Rest 2:00 between rounds.
Stretch
1 set:
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead