Monday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
AMRAP 6:
2 shuttle runs (25 ft there and back)
15 air squats
25-ft broad jump
25-ft bear crawl
Warm-up (No Measure)
PRE-WORKOUT LIFT
Starting position review:
Bar slightly above the knee.
Hips and butt back, shoulders slightly over or on top of the bar.
Chest up, arms long.
Receiving position:
Bar racked on the shoulders in an above-parallel squat.
Hips and butt back with chest up.
Stand to complete the rep.
Strength
Metcon (Weight)
EMOM 10:
1 hang power clean
Warm-up
Warm-up (No Measure)
TOES-TO-BAR PROGRESSION
Lying toes-to-bars Arms straight, bring knees to chest, lift hips off the ground, and extend legs to hit the bar.
Hanging knee raises Bring the knees up as high as possible and lean back.
Kipping knee raises Focus on driving the heels back and making sure the head and feet move in opposite directions.
Toes-to-bars attempts Encourage athletes to actively swing their heels down and back toward the wall behind them, then lean back and pull their knees up aggressively.
Workout
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
5 power cleans (135/205 lb)
10 toes-to-bars
Metcon (AMRAP – Rounds and Reps)
INTERMEDIATE
AMRAP 10:
5 power cleans (105/155 lb)
5 toes-to-bars
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 10:
5 power cleans (55/75 lb)
10 hanging knee raises
Stretch
Warm-up (No Measure)
2 sets:
:30 forearm stretch (palms down, fingers forward)
:30 forearm stretch (palms down, fingers backward)
:30 forearm stretch (back of hand, fingers backward)