CrossFit – Tue, Nov 22

Crossfit Chilliwack – CrossFit

Warm up

On a 5:00 clock:

10 calf raises

10 high knees in place

10 alternating T-rotations in plank

10 single-arm overhead arm circles/arm

Skill Review

PUSH JERK PROGRESSION | 9:00

Let athletes rest every 3-5 reps.

Focus on a single teaching point per progression.

PROGRESSION FOCUS

5 jump and land hands at side Hip extension, balance in landing

5 jump and land hands at shoulders Hip extension, balance in landing

10 jump, punch, and land Hip extension before the punch

10 push jerks Setup, hip extension

Push Jerk (EMOM 8: 3 push jerks)

Skill Review

SHOULDER-TO-OVERHEAD CYCLING | 5:00

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.

Metcon (Time)

RX

2 rounds for time:

100 double-unders

25 shoulder-to-overheads (65/95 lb)

25 burpees

Metcon (Time)

INTERMEDIATE

2 rounds for time:

1:30 double-unders

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

25 burpees

Metcon (Time)

BEGINNER

2 rounds for time:

75 single-unders

25 shoulder-to-overheads (35/45 lb)

15 burpees

Stretch

1 set:

1:00 banded shoulder stretch/side

1:00 pigeon pose/side