Crossfit Chilliwack – CrossFit
DYNAMIC WARM-UP | 4:00
:20 air squats
:10 bottom of squat hold
Advanced athletes or ones with good mobility can perform an overhead squat with a PVC pipe.
BURGENER WARM-UP VARIATION | 7:00
Perform this with a PVC pipe.
Perform all 7 steps in a row. Perform 3 total sets of the complex.
3 High hang dip and drive Upright torso in the dup, fully extend the legs and hips
3 High hang dip and drive + elbows up Upright torso in the dup, fully extend the legs and hips before bending the arms
3 High muscle snatch Keep the bar close, punch the ceiling
1, 2″ drop squat Holding the bar overhead, drop into an overhead squat that is 2 below your standing position (shallow squat)
1, 4″ drop squat Holding the bar overhead, drop into an overhead squat that is slightly lower than the last squat (above parallel)
1, 6″ drop squat Holding the bar overhead, drop into an overhead squat that is at parallel
3, full drop squats Holding the bar overhead, drop into a true overhead squat
MUSCLE, POWER, AND SQUAT SNATCH REVIEW | 8:00
Review the starting position of the snatch.
Demonstrate each movement and give your athletes one cue to focus on for each movement.
Feet hip-width apart.
Wide grip on the barbell. The barbell should be in the hip crease when standing
Chest up, shoulders slightly in front of the bar.
Muscle Snatch (5 X 3 Building)
Power Snatch (5 x 2 Building)
Squat Snatch (5 x 1 Builidng)
Post Workout Skill
Sots Press (5 x 5 )
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves