Tuesday

4
Jul

Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

:50 wall sit

:10 rest

: 40 single-unders

:10 rest

:30 alternating back-rack elbow rotations

:10 rest

:20 wall walk hold

:10 rest

2 sets:

:50 wall sit

:10 rest

:40 double-unders

:10 rest

:30 alternating front-rack elbow rotations

:10 rest

:20 wall walk hold

:10 rest

Warm-up (No Measure)

PUSH PRESS PROGRESSION

Strict press Set-up. Feet in a shoulder-width stance, bar racked on the collarbone, elbows placed in front of the bar.

Dip and hold Shoulders stacked over the hips and heels.

Dip & drive slowly Shoulders stacked over the hips and heels.

Dip & drive fast Shoulders stacked over the hips and heels.

Dip & drive fast Don’t pause at the bottom of the dip.

Push press Lockout your legs and hips before pressing.

Strength

Push Press (3-3-3-3-3-3-3-3)

EMOM 8:

3 heavy push press

Workout

Metcon (Time)

RX

5 rounds for time:

25 push presses (55/75 lb)

50 double-unders

Metcon (Time)

INTERMEDIATE

5 rounds for time:

25 push presses (55/75 lb)

50 double-unders

Metcon (Time)

BEGINNER

5 rounds for time:

15 push presses (35/45 lb)

50 single-unders

Stretch

Warm-up (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift