Crossfit Chilliwack – CrossFit
DYNAMIC WARM-UP | 4:00
On a 3:00 clock:
10 front-to-back leg swings, each leg
10 high knees in place
10 alternating T-rotations in plank
10 single-arm overhead arm circles/arm
PUSH JERK PROGRESSION | 10:00
Let athletes rest every 3-5 reps.
Focus on a single teaching point per progression.
5 reps jump and land hands at side Hip extension, balance in landing
5 reps jump and land hands at shoulders Hip extension, balance in landing
10 reps jump, punch, and land Hip extension before the punch
10 reps push jerks Setup, hip extension
Shoulder to Overhead (5 sets:
– Build to a heavy set of 3.)
SHOULDER-TO-OVERHEAD CYCLING | 3:00
Reduce weight on bar to desired workout weight:
Set 1: keep heels down
Set 2: squeeze abs and keep the chest up
Set 3: pause with bar overhead and practice cycling into the next week.
3 sets x 5 push press coach lead reps
CHEST-TO-BAR PULL-UPS | 7:00
5 kip swings + 3 kips Keep the body tight while shaking the bar back and forth, 3 small reps followed by 3 big reps.
5 kipping pull-ups Keep the legs straight throughout the swing and push away on the descent.
3 chest-to-bar pull-ups Keep the legs straight throughout the swing, but arch further and press down harder.
3-6 chest-to-bar pull-ups Push Away harder and cycle reps faster without bending the knees excessively.
5 chest-to-bar pull-ups
45 chest-to-bar pull-ups
30 shoulder-to-overheads (125/185 lb)
30 chest-to-bar pull-ups
30 shoulder-to-overheads (105/155 lb)
45 ring rows
30 shoulder-to-overheads (55/75 lb)
1:00 banded shoulder stretch/side
1:00 couch stretch/side