Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 7:00

4 sets:

:30 row, bike, or ski (sub single-under speed steps for machines)

:10 rest

:30 lunge variations

:10 rest

:30 muscle clean and press

:10 rest

Warm-up (No Measure)

PUSH-PRESS PROGRESSION

Strict press setup

Dip and hold Shoulders stacked over the hips and heels.

Dip and drive slowly Shoulders stacked over the hips and heels.

Dip and drive fast Shoulders stacked over the hips and heels.

Dip and drive fast Don’t pause at the bottom of the dip.

Push press Lock out your legs and hips before pressing.

Warm-up (No Measure)

PUSH-PRESS WARM-UP

4-5 warm-up sets:

5 push presses

Increase load across all sets.

The last set should be just lighter than the first desired working set.

Workout

Push Press (5-5-5-5-5)

work up to moderately heavy weight during warm up and use for all 5 sets.

Post Workout Skill

Metcon (5 Rounds for reps)

5 sets for reps:

:50 bar-facing burpees

:10 rest

Stretch

Warm-up (No Measure)

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts