Saturday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP | 5:00
3 sets:
:30 alternating spiderman stretches
:30 alternating T push-up
:30 air squats
– Rest :30 between sets.
Warm-up (No Measure)
PUSH PRESS | 6:00
PROGRESSION FOCUS
Dip-hold, no barbell Knees push forward, torso stays vertical
Dip-drive, no barbell Lower and stand, both slowly, without a pause
Dip-drive quickly, no barbell Same as step 2, but dip and drive faster while still maintaining a vertical torso
Push press with a barbell Fast dip-drive, then press (timing)
Warm-up (No Measure)
BACK-RACKING THE BAR AND BACK SQUATS | 3:00
Emphasize pulling the elbows back to lower the bar to the back-rack, not straight down.
1 set:
5 behind the neck strict presses
5 behind the neck push jerks
5 back squats
Strength
3 Back Squats + 1 Behind the neck Jerk (1-1-1-1-1)
On a 10:00 clock:
3 back squats + 1 behind the neck push jerk
– Build to a heavy complex from the floor.
Workout
Metcon (Time)
RX
3 rounds for time:
24 back squats (95/135 lb)
18 push presses
Metcon (Time)
INTERMEDIATE
3 rounds for time:
24 back squats (75/115 lb)
18 push presses
Metcon (Time)
BEGINNER
3 rounds for time:
24 back squats (65/95 lb)
18 push presses
Stretch
Warm-up (No Measure)
2 sets:
1:00 foam roll glute/side
1:00 foam roll T-spine