CrossFit – Tue, Nov 15
Crossfit Chilliwack – CrossFit
Warm Up
DYNAMIC DB WARM-UP | 6:00
AMRAP 6:00:
50-ft bear crawl
10 DB romanian deadlift
50-ft DB overhead walk
10 DB hang muscle clean
Skills Review
HANG POWER CLEAN PROGRESSION AND WARM-UP | 5:00
Hold athletes in the setup and receiving positions of each movement. Try to make 1-2 corrections and/or acknowledgments for each rep you call.
Starting position:
Feet shoulder width apart
Hands just outside shoulder width
Barbell slightly above the knee
Shoulders over the bar
Hips and butt back, slight bend in the knee, chest pulled up
PROGRESSION FOCUS
Hang clean pull Push down through the heels and pull up with the shoulders.
Hang power clean Shrug the shoulders to the ceiling and shoot the elbows forward.
Hang Power Clean
EMOM 10:
2 hang power cleans
Athletes should start with a light weight and build to a heavy 2 reps.
Workout Prep
DT REVIEW AND WARM-UP | 6:00
Briefly review the deadlift and push jerk.
If you want your athlete to prove their weight is correct, have them perform 6 unbroken push jerks.
2-3 sets:
3 deadlifts
3 hang power clean
3 push jerks
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
DT INTERMEDIATE (Time)
5 rounds for time:
12 deadlifts (65/95 lb)
9 hang power cleans
6 push jerks
DT BEGINNER (Time)
5 rounds for time:
12 deadlifts (35/45 lb)
9 hang power cleans
6 push presses
Stretch
3 sets:
1:00 seated straddle stretch
– Rest :30 between sets.