Tuesday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
1 set:
10 leg swings/leg (across the body)
10 good mornings + jump
1 set:
10 leg swings/leg (front and back)
10 push-ups to down dog
1 set:
10 box step-up overs
10 strict press (35/45 lb)
1 set:
10 box jump-overs
10 push press (35/45 lb)
Warm-up (No Measure)
PUSH JERK PROGRESSION
Jump and land (hands at sides) Hip extension and footwork
Jump and land (hands at shoulders) Hip extension and torso position
Jump, punch, and land with arms extended overhead timing
Push jerk with barbell Pulling head out of the way
Warm-up (No Measure)
PUSH JERK LOADING & WORKOUT PREP
3 sets:
5 push jerks
5 box jump-overs
Workout
Metcon (Time)
RX
3 rounds for time:
15 push jerks (105/155 lb)
15 box jump-overs (20/24 in)
Metcon (Time)
INTERMEDIATE
3 rounds for time:
15 push jerks (85/125 lb)
15 box jump-overs (20/24 in)
Metcon (Time)
BEGINNER
3 rounds for time:
15 push jerks (55/75 lb)
15 box step-overs (12/20 in)
Post WOD
Metcon (AMRAP – Reps)
EMOM 8:
:30 max ring dips
Stretch
Warm-up (No Measure)
3 sets:
10 ATY raises
:30 doorway pec-stretch/side