CrossFit – Thu, Jan 19
Crossfit Chilliwack – CrossFit
Warm up
DYNAMIC WARM-UP | 7:00
1 set:
10 over-the-fence
10 under-the-fence
20 walking lunges
10 inchworms + 1 push-up/rep
10 alternating spiderman stretches
20 alternating hip taps
10 jumping lunges
10 jumping squats
20 double knee tucks in plank
Skill Review
BAR-FACING BURPEES AND DB SQUATS | 6:00
For the squats, lead athletes through 3-5 reps on your call and then have them do 3 more reps on their own.
PROGRESSION FOCUS
5-10 pause goblet squats Glue the heels to the floor and push the knees out over the toes.
:20 bar-facing burpees Step up from the ground and jump straight forward across the bar.
5-10 DB goblet squats Top-to-top: Descend and stand back up quickly while still squatting below parallel.
:20 bar-facing burpees Step up and turn in the air for a faster burpee pace.
5-10 DB front squats With both DBs, send the hips back until below parallel, then stand quickly.
:20 bar-facing burpees Jump up from the burpee and turn mid-air for the fastest burpee pace.
Skill Review
SQUAT CLEAN | 7:00
For the final two steps, lead athletes through 3-5 reps on your call and then have them do 3 more reps on their own.
PROGRESSION FOCUS
5 deadlift shrugs Squeeze the glutes with weight in the heels, then shrug.
5 muscle cleans Squeeze the glutes, then shrug quickly and pull the elbows through to the front rack.
8-10 hang squat cleans Lower to above the knee, jump hard through the heels to land in the receiving position.
8-10 squat cleans Keep the heels down while lifting the bar and jump hard through the heels.
Build-up
On an 8:00 clock:
1 clean (building)
– Athletes should build to 75-80% of their best clean.
Mini Round
1 set:
2-3-4
DB squats
Bar-facing burpees
then…
1 clean (starting weight)
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Crossfit Games Open 18.2 Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open 18.2 Scaled Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 20/10 lb
Bar-facing burpees (jump over empty barbell, stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Stretch
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves