CrossFit – Tue, Jan 3

Crossfit Chilliwack – CrossFit

Warm up

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

Skill Review

PUSH JERK PROGRESSION | 10:00

Let athletes rest every 3-5 reps.

Focus on a single teaching point per progression.

PROGRESSION FOCUS

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:
3 shoulder-to-overheads
– Build to a heavy set of 3.)

Skill Review

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

Skill Review

CHEST-TO-BAR PULL-UPS | 7:00

PROGRESSION FOCUS

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.

Mini Round

1 set:

5 chest-to-bar pull-ups

3 shoulder-to-overheads

Metcon (Time)

RX

For time:

45 chest-to-bar pull-ups

30 shoulder-to-overheads (125/185 lb)

Metcon (Time)

INTERMEDIATE

For time:

30 chest-to-bar pull-ups

30 shoulder-to-overheads (105/155 lb)

Metcon (Time)

BEGINNER

For time:

45 ring rows

30 shoulder-to-overheads (55/75 lb)

Stretch

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side