Crossfit Chilliwack – CrossFit
DYNAMIC WARM-UP | 8:00
50-ft farmers carry
10 DB Romanian deadlifts
50-ft DB overhead walk
10 DB bent over rows.
:30 deep lunge stretch, right
:30 deep lunge stretch, left
BAR MUSCLE-UP | 8:00
10 kip swings Use the shoulders to move in front of and behind the pull-up bar.
3 kip swings + 3 big kips Press down harder for the 3 big kip swings to reach the shoulders further up and back.
3-5 kipping pull-ups or C2B pull-ups Big push aways and big arches in between reps to create elevation.
2 x climbing pull-up drill Gradually arch harder and push away harder to pull deeper on the body every rep.
1-3 bar muscle-ups Bring the toes to eye-level quickly, then snap back down for power from the hips.
HANG POWER CLEAN | 5:00
Hold athletes in the setup and receiving positions of each movement. Try to make 1-2 corrections and/or acknowledgments for each rep you call.
1) Feet shoulder width apart
2) Hands just outside shoulder width
3) Barbell slightly above the knee
4) Shoulders over the bar
5) Hips and butt back, slight bend in the knee, chest pulled up
Hang clean pull Push down through the heels and pull up with the shoulders.
Hang power clean Shrug the shoulders to the ceiling and shoot the elbows forward.
Deadlift (EMOM 7:
– Build to a heavy single.)
3 hang power cleans
1 bar muscle-up
RX (AMRAP – Rounds and Reps)
8 deadlifts (105/155 lb)
5 hang power cleans (105/155 lb)
3 bar muscle-ups
INTERMEDIATE (AMRAP – Rounds and Reps)
8 deadlifts (75/115 lb)
5 hang power cleans (75/115 lb)
3 burpee pull-ups
BEGINNER (AMRAP – Rounds and Reps)
8 deadlifts (55/75 lb)
5 hang power cleans (55/75 lb)
3 jumping pull-ups
1:00 pigeon stretch/side