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