Friday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP | 7:00
3 sets:
1:00 row
:45 of air squats
:30 of banded good mornings
Warm-up (No Measure)
SUMO DEADLIFT HIGH PULL REVIEW | 10:00
Sumo deadlift high pull Hips and chest rise at the same time. Cue your athletes to “squeeze their butt.”
Sumo deadlift high pull Once your athletes fully extend their hips, knees, and ankles, cue your athletes to pull their elbows high and outside until the bar reaches chin height. At this point, the elbows should be higher than the barbell, never the other way around.
Cycling reps On the way back down, have athletes return the bar to the hip before lowering back down with the rest of their body.
WORKOUT WARM-UP | 4:00
Have athletes perform 5 reps of each of the following movements:
1) Box jumps
2) Push presses
3) Wall-ball shots
Workout
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Stretch
Warm-up (No Measure)
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center