CrossFit – Sat, Nov 12
Crossfit Chilliwack – CrossFit
Warm Up
PROGRESSIVE WARM-UP | 12:00
1 set:
:45 bike
:45 shoulder taps
:45 sumo inchworm + push-ups
– Rest :15 between movements.
1 set:
:45 bike
:45 strict sit-ups
:45 cossack squats
– Rest :15 between movements
1 set:
:45 bike
:45 GHD sit-ups or v-ups/weighted sit-ups
:45 air squats (hold for :02 at the bottom of each)
Skills Review
SUMO DEADLIFT HIGH PULL | 10:00
Use the phrases in quotations to teach athletes HOW to execute the points of performances in the parenthesis.
Lead athletes through the prescribed reps and have them perform an additional 3 reps on their own if you feel it would be helpful or if you need to take time to coach an athlete 1-on-1.
PROGRESSION FOCUS
3-5 sumo deadlifts “Push the knees out over the toes with the shoulders in front of the bar.” (proper set-up)
3-5 sumo deadlift + shrug (slow) “Stand all the way up, then shrug after-the-fact.” (timing, slowly)
3-5 sumo deadlift + shrug (fast) “Stand quickly with your legs, then shrug after-the-fact.” (timing, quickly)
8-10 sumo deadlift high pull “Use the shoulders to pull the bar up, not the elbows.” (timing on the ascent)
8-10 sumo deadlift high pull “Lower the bar with the arms entirely before you start to lean over the bar.” (timing on the descent)
Build-up
3 sets:
5-7 unbroken sumo deadlift high pulls.
– Build to workout weight
Metcon (3 Rounds for reps)
RX
3 x AMRAP 3:
20 sumo deadlift high pulls (75/115 lb)
20 GHD sit-ups
Max calorie bike in the remaining time
– Rest 1:00 between rounds.
Metcon (3 Rounds for reps)
INTERMEDIATE
3 x AMRAP 3:
20 sumo deadlift high pulls (65/95
20 GHD sit-ups to parallel
Max calorie bike in the remaining time
– Rest 1:00 between rounds.
Metcon (3 Rounds for reps)
BEGINNER
3 x AMRAP 3:
20 sumo deadlift high pulls (55/75 lb)
20 sit-ups
Max calorie bike in the remaining time
– Rest 1:00 between rounds.
Post Workout Skill
EMOM 6:
Min. 1 | 10 KB side bends/side
Min. 2 | :30 v-ups
Stretch
1 set:
1:00 cobra stretch
1:00 couch stretch/side
:30 adductor stretch/side