CrossFit – Sat, Nov 5

4
Nov

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.