CrossFit – Wed, Apr 26


CrossFit – Wed, Apr 26

Crossfit Chilliwack – CrossFit

Warm up

2 sets:

5 inchworms

10 walking lunges out

20 mountain climbers

10 walking lunges back

20 forward and back leg swings (10 each leg)

Skill Review



10 high hang muscle cleansTorso stays vertical, drive and shrug before pulling with the elbows.

10 high hang power cleansTorso stays vertical, jump and extend the hips before shrugging and pulling under.

5 deadlift-shrugsBar shaves the entire leg until the hip extends and then the shoulders shrug.

10 power cleansBig hip extension via a jump with the bar before pulling under.

10 power cleansExtend the hips, then shrug FAST with the shoulders to pull under quickly.

Pre workout Load-up

1 set:

5 touch-and-go power cleans

2 sets:

3 touch-and-go power cleans

2 sets:

1 power clean

Power Clean (9 sets for load:
Power cleans)


1 set:

1:00 foam roll upper back

1:00 seated straddle stretch

1:00 forearm stretch