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Components
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
CrossFit
On Ramp Program
Date
Workout
Monday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
Monday
Warm-up
FOAM ROLLING | 5:00
1 set:
1:00 foam rolling upper and mid-back
1:00 foam rolling each lat (right and left side )
:30 foam rolling each calf (left and right side)
-Then-
3 rounds:
run 200-m
15 PVC pipe overhead squats
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Extended Warm-up
SNATCH BUILD UP | 7:00
4 sets:
3 snatches (building)
Workout
Metcon (Time)
RX
9-6-3 reps for time:
Snatches (135/185 lb)
Burpee box jump-overs (24/30 in)
Metcon (Time)
INTERMEDIATE
9-6-3 reps for time:
Snatches (95/135 lb)
Burpee box jump-overs (24/30 in)
Metcon (Time)
BEGINNER
9-6-3 reps for time:
Snatches (55/75 lb)
Burpee box step-overs (12/20 in)
Post-Workout Strength
Metcon (Weight)
EMOM 10:
1 Snatch
– Increase load across as many sets as possible.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 28, 2022
Male Clients
1
Mike
Lewis
CrossFit: 12:00 PM
4:48
95 lb snatch, 24 in box
2
Private
CrossFit: 6:30 PM
6:25
Female Clients
1
Á'a:líya
Warbus
CrossFit: 12:00 PM
5:47
#55 and 24 inch box
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