CrossFit – Wed, Oct 12

11
Oct

CrossFit – Wed, Oct 12

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 6:00

2 sets:

1:00 jumping jacks

:20 hollow rocks

:20 bent-over rows

:20 shoulder presses

– Rest/transition for :10-:20 between movements.

Skills Review

CLEAN AND JERK | 8:00

Use a barbell for all steps except the jump-and-land.

PROGRESSION FOCUS

5 deadlifts Constant torso angle: Eyes forward and heels down while standing up

5 power cleans Hip extension: Smooth below the knee then jump hard and high once above the knee

3-5 jump-and-land, hands on shoulders Hip extension: With a bar, jump and squeeze the butt

3-5 push jerks Hip extension: Jump, squeeze the butt, and punch overhead quickly

10 clean and jerks Land in the heels with the torso upright in the receiving position of the clean for an easy transition into the jerk

Metcon (No Measure)

EMOM 5:

3 clean and jerks

– Complete all reps as fast singles.

Skills Review

BAR MUSCLE-UP | 8:00

PROGRESSION FOCUS

10 kip swings Use the shoulders to move in front of and behind the pull-up bar

3 kip swings + 3 big kips Press down harder for the 3 big kip swings to reach the shoulders further up and back

3-5 kipping pull-ups or C2B pull-ups Big push aways and big arches in between reps to create elevation

2 x climbing pull-up drill  Gradually arch harder and push away harder to pull deeper on the body every rep

1-3 bar muscle-ups Bring the toes to eye-level quickly, then snap back down for power from the hips

Metcon (Time)

RX

For time:

12-9-6:

Clean and jerks (125/185 lb)

Bar muscle-ups

Metcon (Time)

INTERMEDIATE

For time:

12-9-6:

Clean and jerks (95/135 lb)

Chest-to-bar pull-ups

Metcon (Time)

BEGINNER

For time:

12-9-6:

Clean and jerks (55/75 lb)

Jumping chest-to-bar pull-ups

Post Workout Skill

Accumulate:

50 strict ring dips

Stretch

2 sets:

:30 cobra stretch

:30 pigeon stretch/leg