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