CrossFit – Thu, Feb 16

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 6:00

AMRAP 5:

10 alternating Samson stretches

10 up-downs

10 alternating plank reach throughs

10 shoulder presses

10 alternating jumping lunges

1 wall walk + :10 hold at the top

Skill Review

SPLIT JERK PROGRESSION | 8:00

Receiving position set-up:

Feet are squat width apar

Back knee is bent

Front foot is turned slightly in and the shin is vertical

Hip and the back knee should be in line

Torso is upright

Arms are locked out and fully extended. The bar is stacked over the middle of the head

PROGRESSION FOCUS

5 Jump and land (hands at shoulders) Hip extension and torso position

5 Jump, punch, and land with arms extended overhead Timing

10 Push jerk with PVC Pulling head out of the way

Split jerk Jump, punch, and land in a split stance – have athletes pause in split stance until you tell them to stand

Build-up

SPLIT JERK BUILD UP | 10:00

3-4 sets:

3 split jerks

Split Jerk (7×3 building to heavy)

7 sets for load:

3 split jerks

Stretch

Accumulate:

1:00 banded shoulder stretch/arm