CrossFit – Sun, Mar 19

Crossfit Chilliwack – CrossFit

Warm up

2 sets:

10 calf raises

10 plate toe taps

10 step-ups

10 drop-and-land off of the plate

5 step-up + squat landing/leg

10 box jump + step-down (alternating step-down leg)

5 box jump + squat landing

5 box jump + slow rebound

5 box jumps

Skill Review

POWER CLEAN AND JERK REVIEW | 10:00

Set barbell down and rest :30 before the transition to push jerk review.

PROGRESSION FOCUS

5 clean deadlifts Shoulders slightly in front of the 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 touch-and-go power cleans from mid-shin Shoulders slightly in front of the bar during the set-up.

3 jump and lands (no bar; hands at shoulders) Hip extension and torso position.

3 jump, punch, and lands with arms extended overhead (no bar) Timing.

3 push jerks with empty barbell Pulling head out of the way.

5 hang power clean and jerks Full extension of the hips. Stand up all the way before moving to the jerk. Cycling rhythm.

Pre workout Load-up

POWER CLEAN LOADING | 5:00

3 sets:

2 touch-and-go power cleans.

– Rest 1:00 between each set.

Power Clean (Every 2:00 for 5 sets:
2 power cleans
– Must be touch-and-go.)

Skill Review

PUSH-UP REVIEW | 3:00

2 sets:

10 shoulder taps

5 inch worms + push-up

5 push-ups (scale as needed)

RX (AMRAP – Rounds and Reps)

AMRAP 10:

2 hang power clean and jerks (105/155 lb)

4 box jumps (20/24 in)

8 push-ups

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 10:

2 hang power clean and jerks (75/115 lb)

4 box jumps (20/24 in)

8 push-ups

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 10:

2 hang power clean and jerks (35/45 lb)

4 box step-ups (12/20 in)

8 push-ups from the knees

Stretch

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves