CrossFit – Sun, Apr 30
Crossfit Chilliwack – CrossFit
Warm up
400-m run (sub 500-m SkiErg, row or bike to accommodate running limitation)
1 round:
10 jumping jacks
10 alternating spiderman + reaches
10 push-ups to downward dog
20 single-unders
10 alternating Samson lunges
10 reverse lunges
20 double-unders or attempts
10 alternating scorpion stretches
10 air squats
3 rounds:
:45 row
:45 rest
Skill Review
OVERHEAD SQUAT PREPARATION | 8:00
1 round:
8 upright rows
8 shoulder presses
8 good mornings
8 behind-the-neck snatch-grip shoulder presses
Quick power snatch review:
3 snatch grip deadlifts
3 snatch pulls
3 snatch high pulls
3 muscle snatches
3 power snatches
PROGRESSIONFOCUS
5 x 4-in overhead squats, then standPress into the bar, initiate the squat by pressing the hips back and down.
5 x 6-in overhead squats, then standPress into the bar, keeping the bar centered over the midfoot.
5 overhead squats to parallel, then standPress into the bar, keeping weight balanced both side-to-side and front-to-back on each foot.
5 overhead squatsConfirm full range of motion with minimal load.
Pre workout Load-up
2-3 sets:
1 power snatch + 3 overhead squats
– Work up to workout weight.
RX (Time)
For time:
160 double-unders
40 overhead squats (65/95 lb)
30/40 cal row
120 double-unders
30 overhead squats (65/95 lb)
22/30 cal row
90 double-unders
20 overhead squats (65/95 lb)
15/20 cal row
INTERMEDIATE (Time)
For time:
120 double-unders
40 overhead squats (55/75 lb)
30/40 cal row
80 double-unders
30 overhead squats
22/30 cal row
50 double-unders
20 overhead squats
15/20 cal row
BEGINNER (Time)
For time:
100 single-unders
30 overhead squats (35/45 lb)
17/24 cal row
80 single-unders
20 overhead squats
22/30 cal row
60 single-unders
10 overhead squats
15/20 cal row
Stretch
1 set:
1:00 lat foam roll/side
1:00 calf foam roll/side