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Components
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
CrossFit
On Ramp Program
Date
Workout
Tuesday - CrossFit Chilliwack
Class
(All)
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):
1 (1/0)
Workout
Tuesday
Warm-up
DYNAMIC WARM-UP
1 set:
10 leg swings/leg (across the body)
10 good mornings + jump
1 set:
10 leg swings/leg (front and back)
10 push-ups to down dog
1 set:
10 box step-up overs
10 strict press (35/45 lb)
1 set:
10 box jump-overs
10 push press (35/45 lb)
PUSH JERK PROGRESSION
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 barbell Pulling head out of the way
PUSH JERK LOADING & WORKOUT PREP
3 sets:
5 push jerks
5 box jump-overs
Workout
Metcon (Time)
RX
3 rounds for time:
15 push jerks (105/155 lb)
15 box jump-overs (20/24 in)
Metcon (Time)
INTERMEDIATE
3 rounds for time:
15 push jerks (85/125 lb)
15 box jump-overs (20/24 in)
Metcon (Time)
BEGINNER
3 rounds for time:
15 push jerks (55/75 lb)
15 box step-overs (12/20 in)
Post WOD
Metcon (AMRAP - Reps)
EMOM 8:
:30 max ring dips
Stretch
3 sets:
10 ATY raises
:30 doorway pec-stretch/side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 28, 2022
Male Clients
1
Colt
Cook
CrossFit: 5:15 PM
5:52
135
Female Clients
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