CrossFit – Wed, Mar 1

Crossfit Chilliwack – CrossFit

Warm up

2 sets:

30 jumping jacks

5 staggered stance good mornings/leg

10 leg swings/leg (across the body)

10 steps of bear crawl

3 sets

100-m run

10 DB deadlifts

10 alternating plank shoulder taps

– Increase pace of the run each round.

Skill Review

DB HANG POWER CLEAN PROGRESSION | 8:00

PROGRESSION FOCUS

5 DB lower to above the knee + stand Hips imitating back, flat back

5 stand + shrugs Hips opening fully, shoulders shrugging

5 hang muscle cleans Hips opening, solid midline

5 hang power cleans Hips opening, sound receiving position, full stand up

Workout Prep

2-3 rounds:

5 DB hang power cleans

50′ DB front rack walk

– Add weight if needed till at working weight.

RX (Time)

4 rounds for time:

400-m run

20 DB hang power cleans (25/35 lb)

100-m DB front rack carry (25/35 lb)

– Use two DBs for all movements.

INTERMEDIATE (Time)

4 rounds for time:

400-m run

12 DB hang power cleans (25/35 lb)

50-m DB front rack carry (25/35 lb)

– Use two DBs for all movements.

BEGINNER (Time)

4 rounds for time:

200-m run

20 DB hang power cleans (10/15 lb)

100-m DB front rack carry (10/15 lb)

– Use two DBs for all movements.

Post Workout (AMRAP – Reps)

1:00 Double-unders

– Rest :30

:45 Double-unders

– Rest :20

:30 Double-unders

– Rest :10

:15 Double-unders

Stretch

Accumulate:

1:00 lacrosse ball roll/foot