CrossFit – Wed, Jan 25
Crossfit Chilliwack – CrossFit
Warm up
KIPPING SHOULDER WARM-UP | 5:00
2 sets:
10-row strokes, arms and hips only, legs stay straight
10 PVC pass throughs
10 Scap shrugs on rings or pull-up bar
5 DB swings / arm DB AND KIPPING REVIEW | 5:00
2 sets:
5 kip swings
5 DB strict press / arm
5 kipping knee raises
5 DB push press / arm
Skill Review
TOES-TO-BAR PRACTICE | 6:00
Athletes who can’t progress should repeat the hardest progression they can perform
PROGRESSION FOCUS
:30 partial TTB Bring knees and legs up as high as possible without hitting the bar.
:30 TTB Lean back and kick toes to the bar.
:30 multipl reps Kick the heels back hard and push the head forward through the arms.
:30 singles Perform a single rep and then come off the bar; jump into the next kip for the next rep.
Skill Review
DB REVIEW | 6:00
Demo the single-DB hang clean and jerk.
Focus on the basic mechanics of the push jerk: “jump, punch, land”.
5 coach-led single-DB hang clean and push press/arm
Demo the push press variation and the jerk variation.
5 coach-led single-DB hang clean and push jerk/arm
Workout Prep
Athletes take 15 strokes on the rower. Have them start slow and then increase the pace every 3 strokes until they hit a pace they feel is fast but sustainable.
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row
Stretch
1 set:
1:00 barbell forearm mash/side
1:00 seated hamstring stretch