Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

AMRAP 4:

20 jumping jacks

10 alternating lunges

5 push press (35/45 lb)

Warm-up (No Measure)

PUSH JERK AND SPLIT JERK PROGRESSION

PROGRESSION FOCUS

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

Jump and land in split position (hands at shoulders) Hip extension and split position

Jump, punch, and land with arms extended overhead Timing and split position

Split jerk with barbell Hip extension, move the feet, and press under the bar.

Warm-up (No Measure)

LOADING UP

3-4 sets:

1 push press + 1 push jerk + 1 split jerk

Workout

1 Push Press + 1 Push Jerk + 1 Split Jerk (1-1-1-1-1-1-1)

7 sets For load:

1 push press + 1 push jerk + 1 split jerk

Post Workout Skill

Metcon (Time)

10 rounds with a partner for time:

12/15 calorie assault bike

– You go, I go

Stretch

Warm-up (No Measure)

1 set:

1:00 banded shoulder stretch/arm

1:00 PVC pass-throughs

1:00 cumulative table-top stretch