Thursday

13
Jul

Thursday

Crossfit Chilliwack – CrossFit

View Public Whiteboard

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