CrossFit – Wed, Feb 14

CrossFit Chilliwack – CrossFit

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General Warm-up (No Measure)

1 set:

:30 jumping jacks

:30 mountain climbers

:30 alternating Spiderman stretches

1:00 air squats (:02 hold in the bottom)

1 set:

:20 back rack elbow raise, right arm

:20 back rack elbow raise, left arm

:20 back rack alternating elbow raises

:20 back rack elbow raises, both elbow

10 back squats with elbows high in the back rack

2 sets:

2-inch front squat + pull elbows up before standing

4-inch front squat + pull elbows up before standing

6-inch front squat + pull elbows up before standing

Thruster (- RX –
EMOM 10:
1 thruster

– Rest 3:00

1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
EMOM 10:
3 thrusters

– Rest 3:00

AMRAP 1:
Max-rep thrusters (35/45 lb))

Thruster (- RX –
EMOM 10:
1 thruster

– Rest 3:00

1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
EMOM 10:
3 thrusters

– Rest 3:00

AMRAP 1:
Max-rep thrusters (35/45 lb))

Stretching (No Measure)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

– AT-HOME – (AMRAP – Reps)

EMOM 10:

Min. 1 | 2 standing broad jumps

Min. 2 | 3-5 dumbbell thrusters

– Perform the broad jumps for max distance.

– Perform the thrusters for max speed.

– Rest 3:00

1 set:

Max-rep unbroken thrusters