CrossFit – Tue, Dec 13
Crossfit Chilliwack – CrossFit
Warm up
MED BALL TOSS WARM-UP | 7:00
Athletes partner up in groups of two or three.
Athletes perform each med ball toss until you tell them to switch.
1 round:
:30 granny tosses
:30 bounce passes
:30 chest passes
:30 side tosses, right
:30 side tosses, left
:30 roll passes
:30 reverse roll passes (athletes stand backs toward each other and through the ball between their legs)
:30 overhead throws
:30 squat + throws
Skill Review
SQUAT CLEAN REVIEW | 8:00
Demo one progression at a time.
Focus on a single teaching point per progression
Allow athletes to rest after each progression, don’t keep the bar in their hands while you continue to talk!
PROGRESSION FOCUS
10 med-ball front squats Keep chest and elbows up as much as possible
10 med-ball shrug and drops Keep the ball close during the pull-under
10 med-ball cleans Hit hip extension before the front squat
5 barbell front squats Loose grip and elbows high
5 barbell hang cleans Shrug up and jump before squatting
5 barbell squat cleans Consistent setup and full hip extension
Skill Review
ROPE CLIMB REVIEW AND SCALING | 4:00
Demo the legless rope climb and pull-to-stand.
Demo a ring row with the body parallel to the floor, then how to adjust the difficulty.
Athletes should pick an option that challenges them but will not lead to failed reps.
Pre workout Load-up
SQUAT CLEAN LOADING | 8:00
Increase loading at each set to build up to starting weight for 12 reps.
Consider the following weights, RX: 105/155 lb, Scaled: 55/75 – 65/95 lb
3 sets x 5 reps, increasing weight each set:
Practice rope climbs or scaling options in between sets of cleans
– Athletes setup weights for the subsequent sets
Metcon (Weight)
RX
For load:
12 squat cleans
1 legless rope climb
10 squat cleans
1 legless rope climb
8 squat cleans
1 legless rope climb
6 squat cleans
1 legless rope climb
4 squat cleans
– Increase loading across each set of squat cleans.
Metcon (Weight)
INTERMEDIATE
For load:
12 squat cleans
1 rope climb
10 squat cleans
1 rope climb
8 squat cleans
1 rope climb
6 squat cleans
1 rope climb
4 squat cleans
– Increase loading across each set of squat cleans.
Metcon (Weight)
BEGINNER
For load:
12 hang squat cleans
3 pull-to-stands
10 hang squat cleans
3 pull-to-stands
8 hang squat cleans
3 pull-to-stands
6 hang squat cleans
3 pull-to-stands
4 hang squat cleans
– Increase loading across each set of squat cleans.
Post Workout Skill (Time)
For time:
Max hang from pull-up bar
Stretch
3 sets:
:30 couch stretch/side
:30 foam roll lower back
:30 foam roll lats/side