CrossFit – Wed, Apr 12
Crossfit Chilliwack – CrossFit
Warm up
2:00 run, row, ski or bike
2 Rounds:
:30 PVC pass throughs
:30 air squats | air squats with knees together
:30 PVC side bends
:30 lunges | step-back lunges
:30 PVC good mornings
:30 single-leg squat to parallel | heel-hooked foot-wrapped single-leg squat
Skill Review
PROGRESSION FOCUS
6 alternating DB deadlifts Dumbbell path: Place the dumbbell directly between the feet, and keep the dumbbell close with a straight elbow.
6 alternating DB high pulls Hip extension: Use the hips and legs to drive the DB to chest height. Delay the arm bend until after the hips have extended.
6 alternating DB hang power snatches Timing: From above the knee, jump with a straight arm and THEN pull and punch overhead.
6 DB overhead squats (3 R, then 3 L) Range of motion: Press the DB towards the ceiling as you press your hips back and down below parallel.
6 DB squat snatches Receiving position: Jump hard and punch overhead then receive in a sound overhead squat. SKILL AND BUILD-UP | 12:00
Give athletes 1:00-2:00 to grab and put away plates before and after the EMOM.
Every 2:00 x 5 sets:
6 alternating DB squat snatches
RX (Time)
5 rounds for time:
20 alternating single-leg squats
20 alternating DB snatches (35/50 lb)
INTERMEDIATE (Time)
5 rounds for time:
10 alternating single-leg squats
20 alternating DB snatches (35/50 lb)
BEGINNER (Time)
5 rounds for time:
20 alternating back-step lunges
20 alternating DB snatches (20/25 lb)
Stretch
2 sets:
1:00 foam roll quads
1:00 foam roll lower back