CrossFit – Thu, Oct 6

Crossfit Chilliwack – CrossFit

Warm Up

HANDSTAND WARM-UP | 7:00

1-2 sets:

:30 shoulder taps

10 kip swings or ring rows

:30 inchworms

10 kip swings or ring rows

1 set:

:30 partial wall walk

10 sit-ups

:30 partial kick-up

10 lying toes-to-bars

:30 wall walk hold or handstand hold

Warm Up

SQUAT CLEAN PROGRESSION | 6:00

PROGRESSION FOCUS

Deadlift Set-up: Feet in their squat width stance, which is wider than their normal stance. Hands will likely be wider as well. Heels down, shoulders in front of the bar, visible lumbar arch

Deadlift to mid-thigh Mid-thigh position: heels down, shoulders in front of the bar

Deadlift and shrug Keep the bar close and keep your arms straight

Muscle clean Keep the bar close, stand fast, and bring elbows through quickly

Front squat Elbows stay high and full range of motion squat

Hang squat clean Full extension before the squat

Squat clean Full extension before using the arms

Strength

Squat Clean

Metcon (4 Rounds for time)

RX

4 rounds for time:

1:00 handstand hold

7 squat cleans (115/165 lb)

14 toes-to-bars

Metcon (4 Rounds for time)

INTERMEDIATE

4 rounds for time:

:30 handstand hold

7 squat cleans (75/115 lb)

14 knees-to-armpits

Metcon (4 Rounds for time)

BEGINNER

4 rounds for time:

:30 plank hold

7 hang squat cleans (35/45 lb)

14 hanging knee raises

POST WOD SKILL (No Measure)

Accumulate:

200-ft. handstand walk

Stretch

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift