CrossFit – Thu, Feb 2

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 6:00

AMRAP 5:

:20 plank hold

10 alternating jumping lunges

:20 hang from the pull-up bar

10 box jump-overs

Skill Review

DB SNATCH PROGRESSION | 8:00

PROGRESSION FOCUS

8 alternating DB deadlift Proper deadlift set-up. Hips slightly above the knees, chest up, and heels down.

8 alternating DB deadlift + shrug Stand up quickly and shrug the shoulders. Return to a proper set-up on every rep.

8 alternating DB deadlift + high pull Stand up quickly, shrug, and pull the elbow high and outside. The elbow stays above the DB.

8 alternating DB snatches Jump, zipper up the “jacket” with the DB, and then punch it to the overhead position.

Workout Prep

2 sets:

6 alternating DB snatches (workout weight)

6 box jump-overs

– Each athlete performs 1 set.

– Partner hangs from the pull-up while the other partner works through the snatches and box jump-overs.

RX (Time)

5 rounds for time with a partner:

30 alternating DB snatches (50/70 lb)

20 box jump-overs (20/24 in)

– Resting partner hangs from the pull-up bar.

INTERMEDIATE (Time)

5 rounds for time with a partner:

30 alternating DB snatches (35/50 lb)

20 box jump-overs (20/24 in)

– Resting partner hangs from the pull-up bar.

BEGINNER (Time)

5 rounds for time with a partner:

30 alternating DB snatches (10/15 lb)

20 box step overs (12/20 in)

– Resting partner holds the bottom of a ring row.

Post-Workout Strength

Accumulate with a partner:

100 DB renegade rows

– “Resting” partner holds the hollow position.

– Switch as needed.

Stretch

1 set:

1:00 upper back lacrosse ball/side

1:00 lacrosse ball on calf/side