CrossFit – Tue, Mar 14

Crossfit Chilliwack – CrossFit

Warm up

1 set:

30 jumping jacks

10 alternating spiderman stretches

10 push-ups to down dog

1 set:

5 jumping pull-ups

5 jumping ring dips (use feet less)

30 jumping jacks

5 pull-ups

5 ring dips

Skill Review

SUMO DEADLIFT HIGH PULL PROGRESSION | 6:00

PROGRESSION FOCUS

5 sumo deadlifts Hands inside the legs, flat back, weight in the heels.

5 sumo deadlift + shrugs Stand all the way up and then shrug the shoulders.

5 sumo deadlift + shrugs (fast) Stand up faster to use the momentum to help shrug. Arms may begin to bend slightly. The feet stay down.

5 sumo deadlift high pulls Stand up, shrug, and pull the hands to the collarbone while keeping the elbows above the bar. Return the hands to the hips and then to the floor.

Skill Review

THRUSTER PROGRESSION | 6:00

PROGRESSION FOCUS

5 full-grip front squats “Lift the elbows up away from the knees.”

5 wide-stance push presses “Dip with the chest up and drive through the heels.”

5 thrusters “Heels down in the squat, then stand quickly to launch the bar overhead.”

5 cycling thrusters “Lower with the arms slowly, then start the thruster once the bar touches the shoulders.”

Workout Prep

2 sets:

3 ring dips

3 sumo deadlift high pulls

3 pull-ups

3 thrusters

– Rest :30-1:00 between sets.

RX (2 Rounds for reps)

AMRAP 3:

7 ring dips

10 sumo deadlift high-pulls (55/75 lb)

Rest 5 min then…

AMRAP 3:

7 pull-ups

10 thrusters (55/75 lb)

INTERMEDIATE (2 Rounds for reps)

AMRAP 3:

4 ring dips

10 sumo deadlift high-pulls (55/75 lb)

Rest 5 min then…

AMRAP 3:

4 pull-ups

10 thrusters (55/75 lb)

BEGINNER (2 Rounds for reps)

AMRAP 3:

7 foot-assisted ring dips

10 sumo deadlift high-pulls (35/45 lb)

Rest 5 min then…

AMRAP 3:

7 jumping pull-ups

10 thrusters (35/45 lb)

Post Wod (AMRAP – Reps)

EMOM 7:

1-5 bar muscle-ups

Stretch

Accumulate:

1:00 groiner stretch/side

1:00 banded shoulder stretch/side