CrossFit – Sun, May 7
Crossfit Chilliwack – CrossFit
Warm up
1 set:
1:00 bike
10 alternating Samson stretch
10 alternating plank reach throughs
20 DB toe taps
1 set:
1:00 bike
10 down dog + push-ups
10 alternating DB deadlifts
10 jump in place
1 set:
1:00 bike
10 front-to-back leg swings/side
10 DB shoulder press/side
10 DB jump-overs
Skill Review
TURKISH GET-UP | 8:00
PROGRESSIONFOCUS
3 reverse lunges/armStep back into a lunge while pushing up on the DB.
3 kneeling windmills/armFrom the bottom of an overhead lunge, reach forward to the floor and then return to the kneeling position.
3 kneeling sit-throughs/armFrom the bottom of the kneeling windmill, shoot the leg through and sit to the hip.
2 Turkish get-ups/armFrom the floor, sit up laterally onto the elbow and hand. Then, sit the leg back and stand into the overhead lunge.
Skill work – Pre-workout (Weight)
Pre-workout:
Accumulate:
10 Turkish getups/arm
– Use a light-to-moderate load.
Skill Review
DB POWER SNATCH | 4:00
PROGRESSIONFOCUS
10 DB lower to above the knee + standHips imitating back, flat back, and flat feet.
10 DB lower to above the knee + shrugsHips opening fully, shoulders shrugging.
10 DB hang sumo deadlift high pullsHips opening, solid midline, elbow above the DB.
10 DB hang power snatchesHips opening, keep DB close to the body, punch to the overhead position.
230507 (Time)
– RX –
3 rounds for time:
18-calorie bike
21 alternating single-arm DB hang power snatches (25/35 lbs)
24 lateral DB jump-overs
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
3 rounds for time:
12-calorie bike
21 alternating single-arm DB hang power snatches (15/25 lbs)
15 lateral DB jump-overs
Use a single dumbbell.
Stretching (Checkmark)
3 sets:
:30 band pull-a-parts
:30 child’s pose stretch