CrossFit – Tue, Jan 10

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 8:00

1-2 sets:

:20 plank hold

:20 pike hold

:20 DB deadlifts

1 wall walk

1 set:

:15 DB strict press

:15 DB push press

:30 DB power clean

1 wall walk

Skill Review

HANDSTAND WALK | 15:00

Get through the progression in roughly ~3:00 allowing time for the 12:00 of skill-work.

PROGRESSION FOCUS

1 wall walk Push the hands into the ground and squeeze the belly to touch the nose to the wall at the top.

10 handstand shoulder taps Stomach to the wall, shift the shoulders slightly, and quickly lift the hand to touch the shoulder.

10 handstand shoulder taps Back to the wall, shift the shoulders slightly, and quickly lift the hand to touch the shoulder.

2:00 walk-to-wall drill Kick-up and slowly try to walk to the wall. Increase distance as proficiency increases.

3:00 handstand walk practice Let the feet hang forward of the body and slowly move the hands while walking.

Skill Review

HANDSTAND PUSH-UP REVIEW | 6:00

If an athlete gets to a point where they can’t proceed, have them keep working on the last movement they could accomplish.

PROGRESSION FOCUS

:10-:20 handstand hold Belly tight with hands pushing into the floor.

2 handstand push-up negatives Control the last 2 inches of the negative without plopping.

:10-:20 headstand hold Create a triangle with the hands and head to balance with or without the wall.

1:00 handstand push-ups or piked handstand push-ups 1-2 sets of 2-4 reps practicing balancing in the headstand for :01 before kipping.

1:00 deficit handstand push-ups piked deficit handstand push-ups 1-2 sets of 2-4 reps working on building the deficit.

Skill/Strength

POWER CLEAN REVIEW | 4:00

Demo each progression and then allow athletes to move on their own for 5 reps.

PROGRESSION FOCUS

5 clean deadlifts Shoulders slightly in front of bar during the set-up.

5 clean pulls Keep the bar close to the body and shrug.

5 hang power cleans Jump to extend the hips fully.

5 touch-and-go power cleans Shoulders slightly in front of bar during the set-up. LOADING | 3:00

3 sets x 3 unbroken reps, increase loading

Skill/Strength

6 sets:

1:00 max distance handstand walk or max rep wall walks

– Rest 1:00

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

1-2-3-4-5… etc.

Power clean (95/135 lb)

Deficit handstand push-up (4/2 in)

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 10:

1-2-3-4-5… etc.

Power clean (65/95 lb)

Deficit pike push-up (3/1.5 in)

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 10:

1-2-3-4-5… etc.

Power clean (35/45 lb)

DB shoulder press (10/15 lb)

Stretch

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side