Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 6:00

AMRAP 6:

200-m run

15 jump squats

10 standing toe touches

Warm-up (No Measure)

POWER CLEAN PROGRESSION + FRONT RACK LUNGES

PROGRESSION FOCUS

Hang clean pull Push down through the heels and pull up with the shoulders.

Hang power clean Shrug the shoulders to the ceiling and shoot the elbows forward.

Power clean Smooth below the knee, then speed up above the knee.

Front rack lunge Have athletes perform 6 reps. Cue your athletes to keep their elbows up and step out to the side slightly.

Warm-up (No Measure)

COMPLEX WARM-UP | 5:00

2-3 sets:

2 power clean + 4 front rack lunges

Workout

Metcon (Weight)

RX

5 sets for load:

3 power cleans

6 alternating front rack lunges

Post Workout Skill

Metcon (Weight)

3 sets:

20 weighted GHD hip extensions

Stretch

Warm-up (No Measure)

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side