CrossFit – Tue, Feb 14
Crossfit Chilliwack – CrossFit
Warm up
PROGRESSIVE WARM-UP | 7:00
Split the class into two groups. Have each work on a different movement at the same time and then switch.
1 set:
:40 PVC pass throughs
:40 box step-ups
– Rest :10 between movements.
1 set:
:40 PVC good mornings
:40 box step-overs
– Rest :10 between movements.
1 set:
:40 PVC overhead squats
:40 box jump-overs
– Rest :10 between movements.
Skill Review
POWER SNATCH AND SQUAT SNATCH | 9:00
Lead athletes through all of the reps on your call. Use a PVC.
PROGRESSION FOCUS
5-8 hang power snatches Jump with a straight arm and punch straight arm.
5-8 power snatches Bar shaves the entire leg, then jump with a straight arm.
8-10 squat snatches Jump high and then ride the squat down.
8-10 top-to-top squat snatches Chest up as the bar descends, pull the hips back as the arms straighten, and begin the next rep once the bar reaches the mid-shin.
Hang Snatch (EMOM 6:
2 hang squat snatches
– Build to a heavy set for the day.
)
Skill Review
KIPPING PULL-UP | 3:00
PROGRESSION FOCUS
10 kip swings Press down on the bar at the top of the kip.
5 strict pull-ups Full range of motion at the bottom and top of each rep.
5 kipping pull-ups Press away from the top of the pull-up to maintain the swing.
RX (2 Rounds for reps)
AMRAP 5:
10 squat snatches (75/115 lb)
20 box jump-overs (20/24 in)
30 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches (75/115 lb)
20 box jump-overs (20/24 in)
30 strict pull-ups
INTERMEDIATE (2 Rounds for reps)
AMRAP 5:
10 squat snatches (55/75 lb)
20 box jump-overs (20/24 in)
15 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches (55/75 lb)
20 box jump-overs (20/24 in)
15 strict pull-ups
BEGINNER (2 Rounds for reps)
AMRAP 5:
10 hang power snatches (35/45 lb)
20 box step-overs (12/20 in)
20 jumping pull-ups
Rest 5 minutes
AMRAP 5:
10 hang power snatches (35/45 lb)
20 box jump-overs (12/20 in)
20 ring rows
Stretch
3 sets:
:20 doorway pec stretch/side
20 banded pull-aparts