CrossFit – Sun, Jan 1
Crossfit Chilliwack – CrossFit
Warm up
MED-BALL TOSS WARM-UP | 7:00
Athletes partner up in groups of two or three.
Athletes perform each med ball toss until you tell them to switch.
1 round:
:30 granny tosses
:30 bounce passes
:30 chest passes
:30 side tosses, right
:30 side tosses, left
:30 roll passes
:30 reverse roll passes (athletes stand backs toward each other and through the ball between their legs)
:30 overhead throws
:30 squat + throws
Skill Review
POWER SNATCH PROGRESSION | 7:00
2-3 coach-led reps, then 2-3 athlete-led reps at each progression.
Rest between progressions.
PROGRESSION FOCUS
5 snatch deadlift + shrugs Setup
10 muscle snatches Stand-pull-punch
5 hang power snatches Extend the hips before arm pull
5 power snatches Extend the hips before arm pull
5-10 cycling reps As soon as arms get to the hips, push your hips and butt back
Skill Review
OVERHEAD SQUAT | 5:00
2-3 coach-led reps, then 2-3 athlete-led reps at each progression.
Rest between progressions.
PROGRESSION FOCUS
5-10 behind the neck push presses Lock arms out overhead
5 partial overhead squats Keep arms locked out on the descent
5-10 overhead squats Adjust depth to keep arms locked out overhead
Workout Prep
2-3 sets:
3 box jump overs each partner
5 power snatches each partner
5 overhead squats each partner
3 knees-to-elbows each partner
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20 with a partner:
23 box jump overs (20/24 in)
23 power snatches (65/95 lb)
23 overhead squats (65/95 lb)
23 knees-to-elbows
23 air bike calories
Metcon (AMRAP – Rounds and Reps)
INTERMEDIATE
AMRAP 20 with a partner:
23 box jump overs (20/24 in)
23 power snatches (55/75 lb)
23 overhead squats (55/75 lb)
23 knees-to-elbows
23 air bike calories
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 20 with a partner:
23 box step overs (12/20 in)
23 hang power snatches (35/45 lb)
23 overhead squats (35/45 lb)
23 hanging knee raises
23 air bike calories
Stretch
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves