CrossFit – Tue, Mar 28

Crossfit Chilliwack – CrossFit

Warm up

1 round:

3:00 run, row, or bike

2 Rounds:

10 PVC pass through

10 PVC side bends

5 PVC around the worlds in each direction

:30 per side PVC front rack stretch

10 air squats

10 jumping squats

Skill Review

CLEAN AND JERK REVIEW | 6:00

Demo a power clean and push jerk as well as a squat clean and push jerk.

Push press and split jerk are permitted in this workout, but do not emphasize or teach either today.

Demonstrate each movement within the teaching progression, then cue the athletes to complete the reps.

Athletes should use an empty barbell (or PVC for beginners).

MOVEMENT FOCUS

3 clean deadlifts Focus on standing tall at the top

3 clean pulls Focus on staying balanced while extending the hips all the way

3 clean turnovers Open the hip, keep the bar close, fast elbows

3 power cleans Open the hip, then immediately push the hips back to receive the bar in a sound partial squat

3 front squats Prepare the legs to receive the bar at any height

3 cleans at parallel Open the hip, then immediately push the hips back to receive the bar at parallel

3 squat cleans Open the hip, then immediately push the hips back to meet the bar and descend to the bottom of the squat

3 strict presses Warming up the overhead position

3 push presses Emphasize leg drive followed by a press. This is a technique that beginners can use in the workout

3 push jerks Emphasize leg drive followed by pressing under the bar in a sound partial squat

3 clean and jerks Cue athletes to clean – pause and reset grip – jerk – pause and reset stance – return the bar to the front rack – return the bar to the hips – press the hips back and lower the bar to mid shin – repeat the sequence two additional times

Build-up

3-5 sets:

3 clean and jerks

RX (Weight)

EMOM 16:

Min. 1 | 10/15 cal Echo bike

Min. 2 | 3 clean and jerks

– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.

INTERMEDIATE (Weight)

EMOM 16:

Min. 1 | 8/12 cal Echo bike

Min. 2 | 3 clean and jerks

– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.

BEGINNER (Weight)

EMOM 16:

Min. 1 | 6/9 cal Echo bike

Min. 2 | 3 clean and jerks

– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.

Front Squat (On a 6:00 clock:
Build to a 2-rep front squat
– 2 minutes after completing the workout, start a new 6:00 clock.
– Must clean the bar from the ground. Squat clean counts as first front squat.)

Stretch

2 sets:

1:00 couch stretch/side