CrossFit – Thu, May 4
Crossfit Chilliwack – CrossFit
Warm up
2 sets:
5 push-ups to down dog
10 PVC pass throughs
5 push-ups to down dog
10 PVC around-the-worlds
5 push-ups to down dog
10 PVC snatch grip behind the neck presses
Skill Review
PROGRESSIONFOCUS
SetupWide grip, hook grip, feet under the hips, weight in the heels, shoulders in front of the bar, and eyes on the horizon.
Deadlift + shrug”Stand all the way up with straight arms and THEN shrug the shoulders.”
Muscle snatch”Squeeze your glutes with a straight arm, pull the elbows high, and press the bar overhead.”
Snatch drops”With the bar overhead, pick the feet up and DROP into a quarter squat.”
Hang power snatch”Jump with a straight arm and punch overhead.”
Power snatchKnees back as the chest rises, then jump with a straight arm and punch overhead.”
Skill Work – Pre-workout (3 Rounds for weight)
Pre-workout:
Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.
– Build to a heavy set of 5 reps.
230504 (7 Rounds for weight)
– RX –
7 sets for load:
Power snatch
5-5-5-5-5-5-5
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
7 sets for load:
Hang power snatch
5-5-5-5-5-5-5
Stretching (Checkmark)
Accumulate:
1:00 foam roll upper back
1:00 foam roll lower back
1:00 active hang