‘TUESDAY’

Crossfit Chilliwack – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
2 sets

First set with PVC

Second set with Barbell

Extended Warm-up

Warm-up (No Measure)

1 set:

:10 bunny hops in place

25-ft bunny hop

:10 high knees in place

25-ft high knees

:10 butt kickers in place

25-ft butt kickers

-Then-

2-3 sets:

25-ft banded partner run

-Then-

2 sets:

200-m run

– Rest :30 between sets.

Metcon

Metcon (Time)

RX/INTERMEDIATE

8 rounds for time:

400-m run

– Rest 1:30

Metcon (Time)

BEGINNER

8 rounds for time:

200-m run

– Rest 1:30

Mobility

Warm-up (No Measure)

3 sets:

:30 foam roll calves/side

:30 T-spine foam roll