Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

AMRAP 6:

30 plate hops

20 alternating shoulder taps (10/side)

15 ground plate-to-overhead

10 counter-balance squats

Warm-up (No Measure)

SQUAT CLEAN PROGRESSION

PROGRESSION FOCUS

Deadlift Set-up: heels down, shoulders in front of the bar, visible lumbar arch.

Deadlift to mid-thigh Mid-thigh position: heels down, shoulders in front of the bar.

Deadlift and shrug Keep the bar close and arms straight.

Muscle clean Keep the bar close, stand fast, and bring elbows through quickly.

Front squat Elbows stay high and full range of motion squat.

Hang squat clean Full extension before the squat.

Squat clean Full extension before using the arms.

Warm-up (No Measure)

SQUAT CLEAN WARM-UP

2-3 sets:

5 squat cleans

Workout

Metcon (Time)

RX

4 rounds for time:

5 squat cleans (105/155 lb)

20 hand-release push-ups

80 double-unders

Metcon (Time)

INTERMEDIATE

4 rounds for time:

5 squat cleans (85/115 lb)

15 hand-release push-ups

50 double-unders

Metcon (Time)

BEGINNER

4 rounds for time:

5 squat cleans (65/95 lb)

20 hand-release knee push-ups

80 single-unders

Post Workout Skill

Metcon (Weight)

EMOM 7:

1 hang clean (squat or power)

Stretch

Warm-up (No Measure)

2 sets:

:30 banded shoulder stretch/side

:30 wrist extension stretch/side