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Components
Metcon
"THE CALI BEAR"
Settings
Location
(All)
CrossFit Chilliwack
Program
CrossFit
On Ramp Program
Date
Workout
Friday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 5:15 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
Workout
Friday
Warm-up
2 Sets
5 Inch worms + Downward Dog
10 Deadlifts
10 High Pulls
10 Elbow Punches
Into…
2 Sets
5 Broad Jumps
5 Dynamic Push-Ups *
5 Muscle Cleans
5 Strict Press
*Athletes aggressively push through the floor on the way up. Ideally hands are coming off the ground a bit, but it's not necessarily a requirement.
Strength
Metcon (Weight)
ON A 16:00 RUNNING CLOCK...
Build to a Heavy 2-Rep Power Clean + Push Jerk
(Score is Weight)
Workout
"THE CALI BEAR" (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 21, 2022
Male Clients
1
Nick
Derksen
CrossFit: 8:30 AM
155 lbs
Female Clients
1
Donna
Young
CrossFit: 5:15 PM
110 lbs
2
Courtney
Derksen
CrossFit: 8:30 AM
70 lbs
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