CrossFit – Thu, Feb 23

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 6:00

2 sets w/ a partner:

:30 med ball chest passes

:30 med ball underhand tosses

:30 med ball side passes/side

:30 med ball squat + throw

– Rest :20 between sets.

Skill Review

CLEAN REVIEW | 10:00

Demo each progression before they move through that step.

Have athletes do 5 reps on your cue.

Then, allow athletes to move on their own for 5 reps as you walk around and make corrections.

PROGRESSION FOCUS

10 high hang muscle cleans Torso stays vertical, drive and shrug before pulling with the elbows

10 high hang power cleans Torso stays vertical, jump and extend the hips before shrugging and pulling under

5 deadlift-shrugs Bar shaves the entire leg until the hip extends and then the shoulders shrug

10 power cleans Big hip extension via a jump with the bar before pulling under

10 power cleans Extend the hips, then shrug FAST with the shoulders to pull under quickly

Pre workout Load-up

EMOM 5:

5 quick single power cleans

– Gradually increase loading to first working set weight.

Power Clean (9 sets for load:
5-5-3-3-3-1-1-1-1
)

Stretch

2 sets:

:30 alternating scorpion stretch

:30 forearm stretch/side