Wednesday

Crossfit Chilliwack – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

10 arm swings across

10 arm swings overhead

10 leg swings/leg

10 air squats

10 knee push-ups

1 set:

:30 kettlebell low-swings

:30 goblet squats (slow)

1 set:

:15 kettlebell swings to shoulder height

:15 kettlebell swings to overhead

:30 goblet squats (fast)

Warm-up (No Measure)

THRUSTER REVIEW

DB front squat Hips back & knees out

DB push press Drive through the heels and use the legs to “toss” the DBs overhead

DB thruster Smooth down, then fast up

Barbell front squat Full grip on the bar, but elbows stay away from the knees

Barbell thruster Smooth hips down and back, up fast and “toss” the bar overhead with the legs

Strength

Thruster

On a 10:00 clock:

Build to a heavy 1-rep thruster

Warm-up

Warm-up (No Measure)

MINI-ROUND

2 sets:

5 kettlebell swings

5 DB thrusters

Workout

Metcon (Time)

RX

10 rounds for time:

10 KB swings (16/24 kg)

10 dumbbell thrusters (25/35 lb)

Metcon (Time)

INTERMEDIATE

10 rounds for time:

10 KB swings (12/20 kg)

10 dumbbell thrusters (20/25 lb)

Metcon (Time)

BEGINNER

10 rounds for time:

7 KB swings (8/12 kg)

7 dumbbell thrusters (10/15 lb)

Stretch

Warm-up (No Measure)

Accumulate:

2:00 frog stretch