CrossFit – Thu, Oct 20
Crossfit Chilliwack – CrossFit
Warm Up
DYNAMIC WARM-UP | 6:00
1 set:
:40 single unders
:40 BW split squats (:20/leg)
:40 alternating shoulder taps
1 set:
:40 double-unders
:40 alternating lunges
:40 wall walk hold
1 set:
:40 triple unders
:40 jumping lunges
:40 handstand hold against the wall
Skills Review
SPLIT JERK PROGRESSION | 7:00
Focus mainly on the receiving position of the split jerk.
Receiving position set-up
Feet are about squat width apart
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
Split stance (hands at hips) Have athletes go into a split stance
Press in split stance Athletes are in their split stance while holding a PVC pipe in the front rack. On your command have them press the PVC pipe overhead while maintaining the split stance. Look for the athlete’s back knees to straighten. Perform 10 reps
Split jerk Jump, punch, and land in a split stance. Have athletes pause in split stance until you tell them to stand
Split Jerk (5 sets for load:
3 split jerks)
Build over 5 sets
Post Workout Skill
Post-workout:
For completion:
50 deficit push-ups (2/4 in)
50 close grip bench presses (empty barbell)
Stretch
3 sets:
:30 ATY raises
:30 banded pull-aparts
– Rest as needed between sets.