Thursday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
1 set:
1:00 row
10 elbow-to-instep + reach
:30 scap pull-up
1 set:
1:00 row
10 elbow-to-instep + reach
:30 kip swing
– :15 of small kip swings, :15 of big kip swings
Warm-up (No Measure)
SNATCH INSTRUCTION AND BUILD-UP
PROGRESSION FOCUS
Muscle snatch Squeeze the butt with a straight arm, then pull and punch overhead (timing)
Top-to-top muscle snatch Start at the top, lower down with the arms and only lean forward over the bar when the arms are almost straight, then complete another rep back to the top
Power snatch Jump with a straight arm and punch hard overhead
Top-to-top power snatch Same as the top-to-top muscle snatch, but with the jumping action
1 set:
8-10 touch-and-go muscle snatches
8-10 touch-and-go power snatches
– Rest :30-1:00 between movements
Warm-up (No Measure)
BAR MUSCLE-UP
PROGRESSION FOCUS
3 kip swings + 3 kips Press down on the bar to elevate the shoulders for the 3 kips
3 pause kipping pull-ups Pause with the chin over the bar, then push away to recreate horizontal momentum for the next kip
2-3 x climbing BMU drill Incrementally increase the height of each pull. Perform 2-4 reps in each set of the drill and rest :30-1:00 between sets.
2:00-3:00 of bar muscle-up practice Perform at least 2 sets of reps. Work on keeping the legs long and straight as much as possible.
Workout
Metcon (Time)
RX
For time:
400/500-m row
then…
24-18-12:
Power snatches (55/75 lb)
12-9-6:
Bar muscle-ups
then…
400/500-m row
Metcon (Time)
INTERMEDIATE
For time:
400/500-m row
then…
24-18-12:
Power snatches (45/65 lb)
12-9-6:
Chest-to-bar pull-ups
then…
400/500-m row
Metcon (Time)
BEGINNER
For time:
400/500-m row
then…
15-12-9:
Power snatches (35/45 lb)
Jumping pull-ups
then…
400/500-m row
Stretch
Warm-up (No Measure)
2 sets:
:30 scorpion stretch/side
1:00 seated straddle stretch