CrossFit – Thu, Apr 20

19
Apr

CrossFit – Thu, Apr 20

Crossfit Chilliwack – CrossFit

Warm up

1 set:

100-m jog

50-ft soldier kicks

50-ft alternating quad stretch

50-ft high knees

50-ft butt kickers

50-ft alternating walking lunges

50-ft broad jumps

50-ft skip for height

50-ft skip for distance

100-m jog

1 set:

100-m run

10 air squats

100-m run

10 air squats

Skill Review

BARBELL WARM-UP | 6:00

MOVEMENT FOCUS

5 deadlifts Picking the barbell up off the ground with a flat back.

5 hang power cleans Jump and get the barbell to the shoulders.

5 push presses Dip, drive, and punch the barbell overhead.

5 back squats Hips travel back and down. Chest leads the way out of each squat.

5 behind the neck strict presses Keep the belly tight.

5 front squats Hips back and elbows up on each squat.

Pre workout Load-up

4 sets:

3 back squats

3 front squats

– Rest 1:00 between sets.

RX (Time)

For time:

20 back squats (125/185 lb)

800-m run

100 air squats

800-m run

20 front squats (125/185 lb)

INTERMEDIATE (Time)

For time:

20 back squats (95/135 lb)

800-m run

100 air squats

800-m run

20 front squats (95/135 lb)

BEGINNER (Time)

For time:

20 back squats (55/75 lb)

400-m run

60 air squats

400-m run

20 front squats (55/75 lb)

Stretch

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg