Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

2 sets:

:30 alternating groiners

– Rest :15

:30 lateral hand shuffle + push-up

– Rest :15

:30 wall squats

– Rest :15

Warm-up (No Measure)

THRUSTER REVIEW

5 front squats Maintain a full grip on the bar without letting the elbows touch the knees.

5 wide-stance push presses Use the legs to drive the bar overhead.

5 thrusters Hips back on the way down, chest up on the way up.

5 top-to-top thrusters Start at the top, lower to the shoulders with a :03 tempo, then immediately initiate the next rep.

Warm-up (No Measure)

THRUSTER BUILDUP

4 sets:

5 thrusters (light)

5 thrusters (light-to-moderate)

3-5 thrusters (moderate)

3-5 thrusters (5-10 lb under starting load)

– Rest 1:00 between sets.

Workout

Thruster (2-2-2-2-2-2-2-2)

Post Workout Skill

Metcon (Weight)

4 sets for load:

8 DB strict presses/arm

8 DB front squats

Stretch

Warm-up (No Measure)

Accumulate:

30 alternating scorpion stretches