Monday 8.3.15

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


1. 500m row


2. Lateral Lunges x 15 each side


3. Squat hold x 2 minutes


4. Lat./T-spine mobilizations x 10 each


5. Band Pull-aparts, 2 x 20 reps


6. Work up to a heavy triple of hang cleans.*



*We will be using a 10 point lifting scale to grade an athlete's lift.


Set-up = 2 points


1st pull = 2 points


2nd pull = 2 points


3rd pull = 2 points


Receiving bar = 2 points



An 8 out of 10 allows the athlete to continue up in weight. Anything lower should be practiced more and re-tested.
-Today's scale is different, since it is coming from the hang position.

Hang Clean


Work up to a heavy triple.


*Full Squat

Metcon (Time)


“Surfer on Acid”


3 Rounds:


21 SDHP (95/65#)


21 Burpees
Due to the smoke, we may be seeing a lot of SDHP, Double-Unders, Rowing and other creative alternatives for running.

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