Thursday

Crossfit Chilliwack – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

3 sets:

:20 jumping jacks

– Rest :10

:20 up-downs

– Rest :10

PUSH JERK PROGRESSION

Jump and land (hands at sides) Hip extension and footwork.

Jump and land (hands at shoulders) Hip extension and torso position.

Jump, punch, and land with arms extended overhead Timing

Push jerk with PVC or barbell Pulling head out of the way

Skill/Strength

Metcon (No Measure)

On an 8:00 clock:

Handstand walk/wall walk practice

Beginner: 1-2 wall walks every minute (8 attempts)

Intermediate: :40 handstand walk every other minute (4 attempts)

Advanced: Max unbroken handstand walk every other minute (4 attempts)

Warm-up (No Measure)

PUSH JERK LOADING

3-4 sets:

3-5 push jerks

Workout

Push Jerk (5-5-5-5-5)

Stretch

Warm-up (No Measure)

1 set

1:30 lat/side delt foam roll/arm

1:30 T-spine foam roll with arms overhead