CrossFit – Fri, Dec 30
Crossfit Chilliwack – CrossFit
Warm up
DYNAMIC WARM-UP | 7:00
1 set:
:30 single-under
5 forward step lunges/leg
:15 single-leg single-underside
5 Samson stretch lunges/leg
:30 backwards single-under
5 lateral lunges/leg
:30 single-single-double
5 consecutive jumping lunges/leg
Skill Review
Beginners: Double-under attempts
Intermediates: 2:00 of double-unders
Advanced: Max-unbroken double-unders
1 set for max reps:
Max unbroken double-unders
or
2:00 max unbroken double-unders
Skill Review
LUNGE REVIEW | 5:00
PROGRESSION FOCUS
5 reverse lunges/leg Step the foot back and out and gently kiss the knee to the floor
5 back-rack reverse lunges/leg Chest stays up on the way down, then the chest rises on the way up
5 back-rack reverse lunges/leg Light load, smooth down and fast up
Build-up
On an 8:00 clock:
3 back-rack reverse lunges/leg (building)
– Rest 1:00-1:30 between sets.
Back Rack Lunge (RX
7 sets for load:
6 back-rack reverse lunges (3/leg))
Stretch
2 sets:
:30 frog stretch
:30 couch stretch/leg