CrossFit – Sun, Dec 11
Crossfit Chilliwack – CrossFit
Warm up
DYNAMIC SHOULDER WARM-UP | 7:00
1 set:
:30 Samson stretches (press arms up hard)
:30 pec stretch/arm
10 single-arm DB strict presses/arm
1 set:
:30 single-under speed steps
:30 bear crawl (straight legs and high hips)
:30 single-under speed steps
Skill Review
HANDSTAND AND WALL WALK PROGRESSION | 10:00
Take athletes through each progression 1-2 times.
PROGRESSION FOCUS
:30 shoulder taps Rigid body position
:30 shoulder taps in pike Legs straight and hips stacked close to shoulders
:30 partial wall walk Arms press into the ground hard
:30 wall walk Big steps up and down the wall
:30 partial kick-up Arms must reach away from the body before the hands touch the ground
:30 handstand hold Squeeze the abs and shrug the shoulders
Skill/Strength
PRE-WORKOUT SKILL | 8:00
Give athletes 1:00-2:00 to warm up their double-unders
3 x 1:00 rounds for reps:
50 double-unders
Max-distance handstand walk
– Rest 1:00 between sets.
If athletes cannot perform
Beginner: :30 single-unders, :30 bear crawl or DB overhead carry
Intermediate: :30 double-unders, :30 handstand walks to wall
Advanced athletes: as written
Metcon (Time)
RX
3 rounds for time:
9 wall walks
200-m KB farmers carry (53/70 lb)
Metcon (Time)
INTERMEDIATE
3 rounds for time:
7 wall walks
200-m KB farmers carry (35/53 lb)
Metcon (Time)
BEGINNER
3 rounds for time:
5 wall walks (partial range of motion)
100-m KB farmers carry (26/35 lb)
Stretch
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm