CrossFit – Sun, Jan 22

21
Jan

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