CrossFit – Sat, Nov 5
Crossfit Chilliwack – CrossFit
Warm Up
DYNAMIC WARM-UP | 6:00
2 sets:
:40 high knees
:40 bear crawl steps (2 forward, 2 back)
:40 jump squats
:40 alternating spiderman
Skills Review
CLEAN AND JERK COMPLEX REVIEW AND WARM-UP | 18:00
Emphasize aggressive elbows for the clean.
Emphasize the leg drive in the jerk.
1 set:
10 Romanian deadlifts
10 front squats
10 strict press
PROGRESSION FOCUS
10 deadlifts Heels down, chest up, hips higher than knees but lower than shoulders.
3 hang power clean + 3 hang squat cleans Shoulders slightly over the bar, rack the bar fast, and cue your athletes “uppercut your elbows.”.
3 power clean + 3 squat cleans Shoulder slightly in front of bar, hips and chest rise at the same time, fast elbows.
5 push jerks Knees travel forward and hips travel back, the torso stays upright. Extend the legs before pressing with the arms! Cue your athletes to “jump and punch!”.
5 split jerks Knees travel forward and hips travel back, the torso stays upright. Extend the legs before pressing with the arms! Cue your athletes to “jump and punch!”.
4 sets:
1 deadlift
1 clean
1 hang clean
1 jerk
-Athletes should be at their working weight by the 4th set.
Metcon (Weight)
RX
7 sets for load:
1 deadlift
1 clean
1 hang clean
1 jerk
– Athletes may power or squat clean and push or split jerk, but the complex must be unbroken.
Stretch
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.