Wednesday

13
Sep

Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 7:00

AMRAP 5:

50-ft shuttle run

15 ground plate to overhead (10/15)

50-ft shuttle run

10 overhead lunges (10/15) (5/side)

Strength

Push Press (5-5-5-5)

Every 2 min perform 5 reps, increasing weight each set

Warm-up

Warm-up (No Measure)

PUSH JERK PROGRESSION | 6:00

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 PVC Pulling head out of the way

PUSH JERK WARM-UP | 2:00

Athletes should be able to go right to their working weight following the progression.

1 set:

8 push jerks

Metcon (Time)

RX

5 rounds for time:

15 push jerks (65/95 lb)

12 chest-to-bar pull-ups

9 sumo deadlift high pulls (65/95 lb)

Warm-up (No Measure)

SUMO DEADLIFT GRIP AND STANCE REVIEW | 4:00

Stance:

1) Feet slightly wider than squat width.

2) Hands on the smooth part of the bar but pinkies should be on the rough part of the bar.

3) Hips are higher than knees but lower than shoulders.

Workout

Metcon (Time)

INTERMEDIATE

5 rounds for time:

15 push jerks (65/95 lb)

12 kipping pull-ups

9 sumo deadlift high pulls (65/95 lb)

Metcon (Time)

BEGINNER

5 rounds for time:

15 push jerks (45/65 lb)

12 ring rows

9 sumo deadlift high pulls

Stretch

Warm-up (No Measure)

Accumulate:

30 reach, roll, and lift