CrossFit – Thu, Dec 22

Crossfit Chilliwack – CrossFit

Warm up

ROWING WARM-UP | 6:00

1 set:

:45 row (25-30 s/m)

10 inchworms

1 set:

:45 row (30-35 s/m)

10 single-leg calf raises/leg

1 set:

:45 row (35+ s/m)

Skill Review

DOUBLE-UNDER PRACTICE | 10:00

Spend around 4:00-5:00 on the double-under progression.

Athletes needn’t work the entire :30 during the EMOM. Focus on quality reps over quantity.

PROGRESSION FOCUS

:20 single-under Legs straight while jumping, flick the wrists towards the hips.

:20 single-single-double Slow singles, then a fast flick for the double-under.

:20 double-unders Legs straight while jumping, flick the wrists towards the hips.

:20 double-unders Same as above, but work on long, deep breaths while jumping.

Mini Round

EMOM 5:

:20-:30 jump rope practice

– Double-under, triple-under, or double-crossover.

Mini-round

Every 1:00 for 2 sets:

8/10 calorie row

Max-rep double-unders

– Time cap the rower at :35.

Metcon (5 Rounds for reps)

RX

5 x 2:00 rounds for reps:

18/25 calorie row

Max double-unders

– Rest 2:00 between sets

Metcon (5 Rounds for reps)

INTERMEDIATE

5 x 2:00 rounds for reps:

13/18 calorie row

Max double-unders

– Rest 2:00 between sets

Metcon (5 Rounds for reps)

BEGINNER

5 x 2:00 rounds for reps:

7/10 calorie row

Max single-unders

– Rest 2:00 between sets

Post Workout Skill

Accumulate:

100 hollow rocks

– Every time you break perform 25 sit-ups.

Stretch

Accumulate:

1:00 foam roll calf/leg

1:00 foam roll IT band/leg