CrossFit – Sun, Nov 13
Crossfit Chilliwack – CrossFit
Warm Up
DYNAMIC PROGRESSIVE WARM-UP | 13:00
1 set:
2:00 row, bike, or ski
1 set:
10 alternating elbow to instep
10 box step-ups
10 ring rows
1 set:
20 mountain climbers
10 box step-ups
10 jumping pull-ups
1 set:
10 reverse lunges
10 box jumps (lower box)
5 chin-over-bar pull-ups
1 set:
10 alternating jumping lunges
5 box jumps (higher box)
5 chest-to-bar pull-ups
Skills Review
SNATCH PROGRESSION AND PRACTICE | 8:00
PROGRESSION FOCUS
10 snatch-grip deadlift Set-up and smooth pull off the floor.
10 snatch pulls Smooth pull off the floor and explosive through the middle of the movement.
10 muscle snatches Aggressive turnover and punch to the sky.
10 hang power snatches Get tall and then pull under the bar.
10 power snatches Smooth pull off the floor and then aggressive through the middle of the lift.
Skill/Strength
EMOM 8:
5 unbroken clean and jerks or snatches.
– Build up in weight.
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 7:
7 box jumps (24/30 in)
7 chest-to-bar pull-ups
Metcon (AMRAP – Rounds and Reps)
INTERMEDIATE
AMRAP 7:
7 box jumps (20/24 in)
7 kipping pull-ups
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 7:
7 box jumps (16/20 in)
7 ring rows
Stretch
2 sets:
:45 foam roll lats/side
:45 reach, roll, lift