CrossFit – Wed, Sep 28

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 7:00

1 set:

1:00 straight arm plank

1:00 single-unders

1:00 air squats

1 set:

:30 straight arm plank

:30 single-leg single-unders

:30 candlesticks

Warm Up

HANG POWER SNATCH PROGRESSION | 5:00

Setup: bar above the knee, heels down, shoulders slightly in front of the bar, and back should be flat.

PROGRESSION FOCUS

Hang snatch pull Extend hips, elbows high and outside

Hang muscle snatch Stand-pull-punch

Hang power snatch Extend the hips before arm pull, land in a quarter squat

Hang Power Snatch

Build to todays heady 1 rep

Warm-up

THRUSTER WARM-UP | 5:00

Have your athletes perform 2 sets of 5 reps to warm up their thruster for the workout.

2 sets:

5 thrusters

Metcon (Time)

RX

For time:

100 alternating single-leg squats

50 thrusters (75/115 lb)

25 hang power snatches (75/115 lb)

Metcon (Time)

INTERMEDIATE

For time:

50 alternating single-leg squats

50 thrusters (75/115 lb)

25 hang power snatches (75/115 lb)

Metcon (Time)

BEGINNER

For time:

100 alternating back step lunges

50 thrusters (45/65 lb)

25 hang power snatches (45/65 lb)

Stretch

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg