CrossFit – Sun, Nov 27

Crossfit Chilliwack – CrossFit

Warm up

PARTNER WARM-UP | 5:00

AMRAP 5:00:

P1: 50-ft shuttle run (25-ft down and back)

25-ft bear crawl

P2: Bottom of squat hold

– every time partner 1 finishes, athletes switch.

Skill Review

HANG POWER SNATCH PROGRESSION | 7:00

Coach leads reps, 3-5 reps per progression. Then let athletes move for 3-5 reps on their own. Then rest.

Setup: heels down, shoulders slightly in front of the bar. Barbell right above the knee. Hips back, chest up.

PROGRESSION FOCUS

Hang snatch Setup

Hang muscle snatch Stand-pull-punch

Snatch drops Jump feet from hip to shoulder width, and land in a quarter squat

Hang power snatch Extend hips before arm pull HANG POWER SNATCH WARM-UP | 5:00

3 sets:

3 hang power snatches

– Athletes should only need 2-3 sets to get to their starting weight.

Hang Power Snatch (5 x 3 Sets for load)

Hang Power Clean (5 x 3 Sets for load)

Post Workout Skill

Accumulate:

30 strict weighted pull-ups

• Athletes should select a loading that allows them to finish in 6 sets or less.

• Intermediate athletes: 30 strict pull-ups.

• Beginner athletes: 30 banded pull-ups.

Stretch

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side