Thursday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
2 sets:
:45 jump rope
10 scorpion stretches
10 RDLs
10 bent-over rows
10 shoulder presses
5 scap pull-ups w/ a pause at the top and bottom
– Use an empty barbell for the RDLs, rows, and presses.
Warm-up (No Measure)
PULL-UP REVIEW
10 kip swings Imagine shaking the bar back and forth with the feet pointed straight at the ground.
3 kip swings + 3 kips 3 small shakes of the bar and then 3 big shakes.
1-5 strict pull-ups Pull the hands and elbows straight down to the ground to elevate the body.
3-5 kipping pull-ups Combine the kip swing and strict pull-up by aggressively pulling the bar down to the floor.
CLEAN AND JERK REVIEW
Power clean Slow pull below the knee, jump and land off and on the heel above the knee.
Push jerk Jump high (hip extension) and punch fast.
Clean and jerk Cue athletes twice. Athletes pause in the receiving position of the clean, then cue “GO” a second time to immediately initiate the jerk.
2 sets:
5 clean and jerks (building)
– Rest 1:00 between sets.
Warm-up (No Measure)
SIT-UP REVIEW AND MINI ROUND
1 set:
10 pull-ups
7 unbroken clean and jerks
15 sit-ups
10 pull-ups
Workout
Metcon (Time)
RX
2 rounds for time:
50 pull-ups
15 clean and jerks (95/135 lb)
75 sit-ups
Metcon (Time)
INTERMEDIATE
2 rounds for time:
25 pull-ups
15 clean and jerks (65/95 lb)
75 sit-ups
Metcon (Time)
BEGINNER
2 rounds for time:
20 jumping pull-ups
10 clean and jerks (55/75 lb)
40 sit-ups
Stretch
Warm-up (No Measure)
3 sets:
:30 doorway stretch/side
:30 banded shoulder stretch/side