CrossFit – Sun, Nov 6
Crossfit Chilliwack – CrossFit
Warm Up
DYNAMIC WARM-UP + KNEE-TO-ELBOW PROGRESSION | 8:00
1 set:
10 alternating plank reach throughs
5 single-leg KB deadlifts/leg
10 kipping swings (pull-up bar)
1 set:
10 up-downs
10 KB goblet squats
10 kipping swings + knees-to-chest
1 set:
10 sit-ups
10 KB deadlifts
10 knees-to-elbows
Skills Review
KB SNATCH AND LUNGE PROGRESSION | 11:00
PROGRESSION FOCUS
10 single-arm KB swings/arm (eye-level) Driving heels into the floor and using the hips to move the KB.
10 alternating lunges Drive through the front heel and back toes. The trailing knee should hit the floor.
10 single-arm KB swing + pull elbow high and outside/arm Same as the first step, but add a small pull up and back with the elbow after the hips extend.
5 KB push press/arm Arms locked out overhead and bicep close to the ear.
5 single-arm KB snatches/arm Extend the hips, pull elbows high and outside, loosen the grip, and push the hand to the sky. The thumb should be facing behind the athlete.
10 alternating KB overhead lunges Keep arm locked out as the trailing knee touches the ground.
Workout Prep
1 set:
4 single-arm KB overhead lunges
4 knees-to-elbows
4 sit-ups
2 KB snatches/arm
Metcon (Time)
RX
For time:
30 single-arm KB overhead lunges (35/53 lb)
30 knees-to-elbows
30 sit-ups
30 KB snatches (35/53 lb)
30 sit-ups
30 knees-to-elbows
30 single-arm KB overhead lunges
Metcon (Time)
INTERMEDIATE
For time:
30 single-arm KB overhead lunges (26/35 lb)
30 knees-to-armpits
30 sit-ups
30 KB snatches (26/35 lb)
30 sit-ups
30 knees-to-armpits
30 single-arm KB overhead lunges
Metcon (Time)
BEGINNER
For time:
30 single-arm DB overhead lunges (10/15 lb)
30 hanging knee raises
30 sit-ups
30 DB snatches (10/15 lb)
30 sit-ups
30 hanging knee raises
30 single-arm DB overhead lunges
Post-Workout Strength
4 sets:
10 single-arm KB bent over rows/arm (35/53 lb)
50-m single-arm KB farmer carry/arm
Stretch
Accumulate:
1:00 pigeon stretch/side