Wednesday
Crossfit Chilliwack – CrossFit
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