Monday

Crossfit Chilliwack – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

3 sets:

:20 up-downs

– Rest :10

:20 air squats

– Rest :10

:20 SOTS press

– Rest :10

Skills Review

Warm-up (No Measure)

SNATCH PROGRESSION AND REVIEW

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 keep arms straight.

Muscle snatch Keep the bar close and punch hard overhead.

Overhead squat Arms locked out and the full range of motion squat.

Hang squat snatch Full extension before the squat.

Snatch Full extension before using the arms.

Strength

Snatch Grip Deadlift (5-5-5-5-5)

Increase in weight each set

Workout

Squat Snatch (1-1-1-1-1-1-1)

Stretch

Warm-up (No Measure)

1 set:

1:00 banded shoulder stretch/side

1:00 pigeon pose/side