CrossFit – Tue, Dec 20

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 15:00

2 sets:

10 PVC pass throughs

20 alternating shoulder taps in a planks

2 sets:

5 push-ups to down dog

10 v-ups

15-m bear crawl

1 set:

10 kip swings

5 wall kick-ups (quarter height)

10 hanging knee raises

5 wall kick-ups (half height)

5 knees-to-armpits

5 wall kick-ups (full)

5 toes-to-bar

5 walks to the wall

Skill Review

PRE-WORKOUT SKILL WORK | 8:00

1 set:

5 shoulder presses (coach led)

5 shoulder presses (athletes move on their own)

Every 2:00 x 4:00

10 shoulder presses

Increase weight across sets.

Skill Review

PUSH JERK PROGRESSION | 4:00

PROGRESSION FOCUS

Jump and land (hands at shoulders) Hip extension and torso position

Jump, punch, and land with arms extended overhead Timing

Push jerk with empty barbell Pulling head out of the way

Pre workout Load-up

3 sets:

7 push jerks

7 toes-to-bar

Increase loading after each set up to the desired workout weight.

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:

50-ft. handstand walk

20 toes-to-bar

10 push jerks (105/155 lb)

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 12:

30 shoulder taps

10 toes-to-bar

10 push jerks (75/115 lb)

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 12:

50-ft. bear crawl

10 hanging knee raises

10 push press (35/45 lb)

Stretch

3 sets:

:20 doorway pec stretch/side

20 banded pull-aparts