CrossFit – Sat, Feb 25

24
Feb

CrossFit – Sat, Feb 25

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 10:00

1 set:

10 alternating spiderman stretches

5 push-ups to down dog

10 PVC pass throughs

5 push-ups to down dog

10 alternating reverse lunges

5 push-ups to down dog

10 PVC around-the-worlds

4 sets:

:20 bike

– Rest :10

:20 air squats

– Rest :10

Skill Review

POWER SNATCH PROGRESSION AND PRACTICE | 7:00

Setup: heels down, shoulders slightly in front of the bar, hips in between shoulders and knees, and back should be flat.

PROGRESSION FOCUS

5 snatch deadlift + shrugs Proper set-up

5 muscle snatches Stand-pull-punch

5 snatch drops Jump feet from hip to shoulder width while punching the barbell to the overhead position

5 hang power snatches Extend the hips before pulling underneath the barbell

5 power snatches Be patient through the pull off the ground, quick through the middle of the lift, and finish the second pull

Skill/Strength

Every :30 for 10 sets:

1 power snatch

Workout Prep

1 set:

1:00 max calorie bike

3 hang power snatches (workout weight)

6 push-ups

9 air squats

RX (Calories)

On a 15:00 clock:

Max calorie bike

– Starting at 0:00 and every 3:00 after perform 2 rounds:

3 hang power snatches (95/135 lb)

6 push-ups

9 air squats

INTERMEDIATE (Calories)

On a 15:00 clock:

Max calorie bike

– Starting at 0:00 and every 3:00 after perform 2 rounds:

3 hang power snatches (65/95 lb)

6 push-ups

9 air squats

BEGINNER (Calories)

On a 15:00 clock:

Max calorie bike

– Starting at 0:00 and every 3:00 after perform 2 rounds:

3 hang power snatches (35/45 lb)

6 knee push-ups

9 air squats

Stretch

2 sets:

:30 frog stretch

:30 couch stretch/leg