CrossFit – Sat, Feb 11

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 6:00

2 sets:

:20 jumping jacks

5 inchworms + 1 push-up

:20 mountain climbers

10 plate squats

Skill Review

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.

PROGRESSION FOCUS

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.

Build-up

On a 5:00 clock:

3 unbroken cleans (building)

– Build to a light starting weight.

Metcon (Weight)

For load:

EMOM 25:

Min. 1-5 | 3 unbroken cleans

Min. 6-10 | 2 unbroken cleans

Min. 11-25 | 1 clean

Stretch

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg