Crossfit Chilliwack – CrossFit
DYNAMIC WARM-UP | 6:00
:20 jumping jacks
5 inchworms + 1 push-up
:20 mountain climbers
10 plate squats
SQUAT CLEAN | 10:00
Take roughly 5:00 for the first 3 steps and another 5:00 for the tall cleans and squat cleans.
Lead athletes through most of the prescribed reps on the coach’s command.
5-8 deadlift-shrugs Keep the heels down, squeeze the glutes and then shrug.
5-8 muscle cleans Keep the heels down, squeeze the glutes and shrug the bar up to the shoulders.
5-8 front squats Push the shoulders/elbows up as the hips pull back behind the heels.
8-10 tall cleans Shrug the shoulders up quickly, then drop into a front squat.
8-10 squat cleans Jump hard, then shrug and land in the bottom of the squat.
On a 5:00 clock:
3 unbroken cleans (building)
– Build to a light starting weight.
Min. 1-5 | 3 unbroken cleans
Min. 6-10 | 2 unbroken cleans
Min. 11-25 | 1 clean
:30 scorpion stretch hold/side
:30 pigeon stretch/leg