CrossFit – Wed, Mar 8
Crossfit Chilliwack – CrossFit
Warm up
2 sets:
10 alternating spiderman stretches
10 alternating soldier kicks
10 alternating plank reach-throughs
10 alternating v-ups
1 set:
10 single-leg DB deadlift/leg
10 single-arm DB shoulder presses/arm
10 DB good mornings
30 DB Russian twists
Skill Review
DB POWER SNATCH | 8:00
Perform 5 reps on the right arm and then 5 reps on the left arm in each step.
PROGRESSION FOCUS
10 DB lower to above the knee + stand Hips imitating back, flat back, and flat feet
10 DB deadlift + shrugs Hips opening fully, shoulders shrugging
10 DB hang sumo deadlift high pulls Hips opening, solid midline, elbow above the DB
10 DB power snatches Hips opening, keep DB close to the body, punch to the overhead position
Workout Prep
3 sets:
3 DB power snatch (left arm)
3 sit-ups
3 DB power snatch (right arm)
3 sit-ups
– Rest 1:00 between sets.
RX (Time)
For time:
25 DB power snatches left-arm (35/50 lb)
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups
INTERMEDIATE (Time)
For time:
25 DB power snatches left-arm (20/35 lb)
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups
BEGINNER (Time)
For time:
10 DB power snatches left-arm (10/15 lb)
10 DB power snatches right-arm
25 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
15 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
10 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
5 sit-ups
Stretch
1 set:
1:00 banded shoulder stretch/side
1:00 pigeon pose/side