CrossFit – Sun, Jan 22
Crossfit Chilliwack – CrossFit
Warm up
DEADLIFT AND MIDLINE WARM-UP | 10:00
1 set:
10 alternating scorpion stretches
:30 plank hold (forearms)
10 supermans
:30 plank hold (hands)
1 set:
10 good mornings (empty barbell)
10 kip swings
10 alternating v-ups
10 kip swings with knees up
1 set:
10 deadlifts (clean grip) (empty barbell)
10 knees-to-armpits
10 deadlifts (mixed grip) (empty barbell)
10 toes-to-bar
Skill/Strength
HANG POWER CLEAN PROGRESSION AND BUILD UP | 10:00
PROGRESSION FOCUS
10 hang clean pulls Stand fast and shrug your shoulders.
10 hang muscle cleans Stand fast and get the elbows around quickly.
10 hang power cleans Hip extension and then pull under the bar.
2 sets:
2 hang power cleans
Hang Power Clean (EMOM 6:
2 hang power cleans
– Build to a heavy double.)
RX (5 Rounds for reps)
On a 1:30 clock x 5 sets:
10 toes-to-bars
10 deadlifts (75/115 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.
INTERMEDIATE (5 Rounds for reps)
On a 1:30 clock x 5 sets:
10 knees-to-armpits
10 deadlifts (65/95 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.
BEGINNER (5 Rounds for reps)
On a 1:30 clock x 5 sets:
10 hanging knee raises
10 deadlifts (55/75 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.
Stretch
2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side