Crossfit Chilliwack – CrossFit
PULLING AND RUNNING MOVEMENT PREP | 6:00
Make sure this warm-up does not take any longer than 8:00.
20 alternating single-leg deadlifts
1:00 pendulum lunges (left forward, left backward, right forward, right backward)
10 KB deadlifts (focus on maintaining lumbar curve)
10 alternating plate toe-taps
10 alternating lateral KB step-overs
5 KB jump overs
5 KB swings
CLEAN REVIEW | 4:00
Demo each progression and then allow athletes to move on their own for 5 reps.
5 clean deadlifts Shoulders slightly in front of bar during the set-up
5 clean pulls Keep the bar close to the body and shrug
5 hang power cleans Jump to extend the hips fully
5 power cleans Shoulders slightly in front of bar during the set-up
Hang Power Clean (1×1 )
On a 6:00 clock:
Build to a heavy 1-rep hang power clean
LOADING | 6:00
3 sets x 3 unbroken reps, increase loading:
4 sets x 1 rep every :10 (workout weight):
1 rep every :10 = 3:20 for 20 cleans
1 reps every :15 = 5:00 for 20 cleans
FINAL MOVEMENT PREP | 2:00
Review run route.
Final scaling check.
20 steps farmers carry (workout weight)
20 steps plate carry (workout weight)
20 power cleans (135/205 lb)
200-m KB farmers carry (53/70 lb)
200-m plate carry (35/45 lb)
20 power cleans (105/155 lb)
200-m KB farmers carry (35/53 lb)
200-m plate carry (25/35 lb)
20 power cleans (55/75 lb)
200-m KB farmers carry (18/26 lb)
200-m plate carry (10/15 lb)
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.