Saturday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP | 6:00
3 sets:
:20 on/:10 rest
PVC pass throughs
Mountain climbers
Piked push-ups
Jumping squats
Warm-up (No Measure)
BARBELL WARM-UP | 3:00
2 sets:
15 romanian deadlifts
15 bent over rows
15 shoulder press
– Use an empty barbell
Skills Review
Warm-up (No Measure)
PUSH PRESS INSTRUCTION
PROGRESSION FOCUS
Dip-hold No barbell, knees dip forward as the torso stays upright (vertical torso)
Dip-drive No barbell, dip down and stand up with no pause at the bottom (vertical torso)
Push press With the barbell, dip with control and then drive fast and press (vertical torso)
Push press With the barbell, use the legs to “pop” the bar off the shoulders, then press (timing).
Skill/Strength
Push Press (2-2-2-2-2-2)
On a 8:00 clock:
Build to a 2-rep push press from the floor.
L-Sit Pull-ups
1 set:
:10 hanging L hold
3 strict pull-ups
1 L pull-up
2-3 L pull-ups
Workout
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
5 push presses (95/135 lb)
3 L pull-ups
Metcon (AMRAP – Rounds and Reps)
INTERMEDIATE
AMRAP 10:
5 push presses (65/95 lb)
3 strict pull-ups
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 10:
5 push presses (35/45 lb)
3 banded pull-ups
Stretch
Warm-up (No Measure)
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts