CrossFit – Sat, Mar 11

10
Mar

CrossFit – Sat, Mar 11

Crossfit Chilliwack – CrossFit

Warm up

1 set:

1:20 row (easy)

:40 good morning + jump

1 set:

1:20 row (moderate)

:40 air squats

1 set:

1:20 row (fast)

:40 burpees

Skill Review

SINGLE-LEG SQUAT PROGRESSION | 8:00

PROGRESSION FOCUS

10 alternating reverse lunge “Push the lunging knee out in line with the toe.”

10 alternating long reverse lunge “Lean forward and push lunging knee out in-line with the toe.”

10 alternating elevated reverse lunge “Standing on a stack of plates, lean forward and push the lunging knee out in line with the toe.”

10 alternating single-leg squat to box “Sit back to a box with control, rest for a second, then lean forward and stand.”

10 alternating heel hook squat “Keep the heel down and wrap the free leg behind the standing leg. Use hands to assist as needed.”

Skill Review

HANG POWER CLEAN PROGRESSION AND LOADING UP | 10:00

PROGRESSION FOCUS

10 hang, stand, and shrugs Stand fast and shrug your shoulders.

10 partial front squats High elbows, heels down, and knees out (Work on the receiving position).

10 hang power cleans Jump! Fast elbows and land in a partial squat.

4 sets:

3 hang power cleans

RX (Time)

For time:

30 hang power cleans (155/225 lb)

50 alternating single-leg squats

1,600/2,000-m row

INTERMEDIATE (Time)

For time:

30 hang power cleans (105/155 lb)

50 alternating single-leg squats to a target

1,600/2,000-m row

BEGINNER (Time)

For time:

30 hang power cleans (55/75 lb)

50 alternating reverse lunges

800/1,000-m row

Stretch

2 sets:

:30 frog stretch

:30 couch stretch/leg