Crossfit Chilliwack – CrossFit
Row 300 meters
-Increase pace with each 100 meters.
:30 PVC overhead lunges
:30 scap pull-ups
:30 plate squats
:30 kip swings
:30 PVC overhead squats
:30 jump and controlled lower pull-ups
KIPPING PULL-UP | 8:00
Spend 1:00 at each step.
Position on the pull-up bar Grip outside shoulder width, belly tight, and active shoulder.
Kip swings “Shake the pull-up bar back and forth with the shoulders.”
2 Kip swings + 1 kip “Two small kip swings and then press down on the bar FAST.”
2 Kip swings + 1 pull-up Two small kip swings, press down fast, and pull the bar down toward the floor.
2 Kip swings + 1 pull-up + 2 kip swings “After the pull-up press the bar forward and yourself back to reset the swing.”
Multiple pull-ups “Push away hard at the top and arch hard at the bottom.”
OVERHEAD SQUAT | 6:00
On your command, athletes squat to the bottom position. Then, while holding the bottom position, cue them to press up into the bar without using their legs.
Continue to cue the press up while holding the bottom position for each step in the progression, working toward a proper depth by the third step.
3 overhead-squat initiations Press up as the hips push back
3 above-parallel overhead squats Hold just above parallel and press up
5 overhead squats Press up into the bar at the bottom of the squat
5 overhead squats Push the bar away from the head throughout the entire squat
Overhead Squat (EMOM 6:
3 overhead squats
-From the floor with a power snatch.
-Build to a heavy triple.
2 overhead squats (at workout weight)
RX (AMRAP – Rounds and Reps)
400/500 m row
10 overhead squats (75/115 lb)
INTERMEDIATE (AMRAP – Rounds and Reps)
400/500 m row
10 overhead squats (55/75 lb)
BEGINNER (AMRAP – Rounds and Reps)
300/400 m row
15 jumping pull-ups
10 overhead squats (35/55 lb)
1:00 barbell forearm mash/side
1:00 barbell bicep mash/side