Wednesday

23
Aug

Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

5 PVC snatch grip cuban press

10 PVC pass through

10 alternating spiderman stretch

10 squat therapy reps

1 set:

5 PVC snatch grip cuban press

10 PVC pass through

10 alternating PVC pass through

10 alternating spiderman stretch

10 Paused PVC overhead squats

1 set:

5 PVC snatch grip cuban press

10 PVC pass through

10 alternating PVC pass through

10 alternating spiderman stretch

10 paused open palms PVC overhead squat

Warm-up (No Measure)

SNATCH PROGRESSION

PROGRESSION FOCUS

Deadlift Set-up: heels down, shoulders in front of the bar, visible lumbar arch.

Deadlift to mid-thigh Mid thigh position: heels down, shoulders in front of the bar.

Deadlift and shrug Keep the bar close and keep arms straight.

Muscle snatch Keep the bar close and punch hard overhead.

Overhead squat Arms locked out and the full range of motion squat.

Power snatch into an overhead squat Receive the snatch in a quarter squat and then from the position lower into a full overhead squat.

Snatch Receive the bar in the bottom of the overhead squat.

Warm-up (No Measure)

TOES-TO-BAR WARM-UP

1 set:

10 Kip swings

-rest

5 knee raises

– rest

5 knees-to-elbows

-rest

5 toes-to-bars

Workout

Metcon (3 Rounds for reps)

RX

AMRAP 5:

12 toes-to-bars

12 squat snatches (55/75 lb)

Rest 2:00

AMRAP 5:

9 toes-to-bars

9 squat snatches (65/95 lb)

Rest 2:00

AMRAP 5:

6 toes-to-bars

6 squat snatches (75/115 lb)

Metcon (3 Rounds for reps)

INTERMEDIATE

AMRAP 5:

12 knees-to-armpits

12 squat snatches (35/45 lb)

Rest 2:00

AMRAP 5:

9 knees-to-armpits

9 squat snatches (55/75 lb)

Rest 2:00

AMRAP 5:

6 knees-to-armpits

6 squat snatches (65/95 lb)

Metcon (3 Rounds for reps)

BEGINNER

AMRAP 5:

12 hanging knee raises

12 power snatches (35/45 lb)

Rest 2:00

AMRAP 5:

9 hanging knee raises

9 overhead squat (35/45 lb)

Rest 2:00

AMRAP 5:

6 hanging knee raises

6 power snatch + overhead squat (35/45 lb)

Stretch

Warm-up (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift