CrossFit – Tue, Apr 18
Crossfit Chilliwack – CrossFit
Warm up
1 set:
30 jumping jacks
10 push-up to down dog
10 alternating spiderman stretches
1 set:
20 skier jacks
:20 top-of-the-ring dip support hold
20 skier jacks
:20 bottom-of-the-ring dip support hold
10 air squats
1 set:
10 up-downs
10 foot-assisted ring dips
10 wall-ball front squats
1 set:
30 high knees (in place)
10 jumping ring dips
10 wall-ball push presses to the target
1 set:
30 butt kickers (in place)
5-10 ring dips
10 wall-ball shots
Skill Review
SQUAT CLEAN PROGRESSION | 8:00
PROGRESSION FOCUS
5 deadlifts to mid-thigh Mid-thigh position: heels down, shoulders in front of the bar.
5 deadlift and shrugs “Keep the bar close and keep your arms straight.”
5 hang muscle cleans “Keep the bar close, stand fast, and bring elbows through quickly.”
5 front squats “Elbows stay high and full range of motion squat.”
5 hang squat cleans “Jump and drive the legs straight before pulling with the arms.”
Hang Clean (EMOM 5:
3 hang squat cleans
– Build in load.)
Workout Prep
3 sets:
3 wall-ball shots
3 ring dips
– Rest 1:00 between sets.
RX (AMRAP – Reps)
AMRAP 10:
3 wall-ball shots (14/20 lb)
3 ring dips
6 wall-ball shots
6 ring dips
9 wall-ball shots
9 ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.
INTERMEDIATE (AMRAP – Reps)
AMRAP 10:
3 wall-ball shots (10/14 lb)
1 ring dips
6 wall-ball shots
2 ring dips
9 wall-ball shots
3 ring dips
Etc …
– Continue to add 3 reps to the wall-balls and 1 rep to the ring dips until time expires.
BEGINNER (AMRAP – Reps)
AMRAP 10:
3 wall-ball shots (6/10 lb)
3 foot-assisted ring dips
6 wall-ball shots
6 foot-assisted ring dips
9 wall-ball shots
9 foot-assisted ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.
Stretch
1 set:
1:00 foam roll quads
1:00 couch stretch/side