Monday

17
Jul

Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

PROGRESSIVE WARM-UP

1 set:

:30 row (easy pace)

:30 alternating Samson stretch

:30 ring rows

1 set:

:30 row (moderate pace)

:30 push-up to down dog

:30 jumping pull-ups

1 set:

:30 row (moderate pace)

:30 plank hold

:30 pull-ups

1 set:

:30 row (fast pace)

:30 push-ups

:30 pull-ups

Warm-up (No Measure)

PUSH JERK REVIEW AND PROGRESSION

PROGRESSION FOCUS

Jump and land (hands at sides) Hip extension and footwork

Jump and land (hands at shoulders) Hip extension and torso position

Jump, punch, and land with arms extended overhead Timing

Push jerk with PVC Pulling head out of the way

Strength

Push Jerk (5-5-5-5-5)

On an 8:00 clock:

Build to a heavy 5-rep touch and go push jerk from the floor

Workout

2007 Event 1 (Time)

RX

For time:

1000-m row

then…

5 rounds:

25 pull-ups

7 push jerks (95/135 lb)

Metcon (Time)

INTERMEDIATE

For time:

1000-m row

then…

5 rounds:

15 pull-ups

7 push jerks (75/115 lb)

Metcon (Time)

BEGINNER

For time:

1000-m row

then…

5 rounds:

15 jumping pull-ups

7 push jerks (65/95 lb)

Stretch

Warm-up (No Measure)

Accumulate:

1:00 banded shoulder stretch/arm