CrossFit – Sat, Jan 28
Crossfit Chilliwack – CrossFit
Warm up
PROGRESSIVE WARM-UP | 10:00
1 set:
P1: step-ups
P2: 1 round of…
10 ring rows
20 plank shoulder taps
10 single-leg lateral line hops/leg
1 set:
P1: box jumps
P2: 1 round of…
10 kip swings
10 sit-ups
3-5 strict pull-ups
2 sets as a team:
10 synchro sit-ups
10 box jumps
– No rest between sets.
Skill Review
CHEST-TO-BAR PULL-UPS | 5:00
PROGRESSION FOCUS
3 kip swings + 3 kips Using the shoulders, shake the bar 3 times small and 3 times as hard as possible.
3 kip swings + 3 pull-ups “Bench press the rig” at the top to reset the swing.
2 kipping pull-ups + 2 chest-to-bar pull-ups Use a bigger arch and bigger kip for the 3rd and 4th rep to get the chest to the bar.
3-5 chest-to-bar pull-ups Maintain a faster and larger arch and push away for the extra height needed on the chest-to-bar pull-ups.
RX (AMRAP – Rounds and Reps)
AMRAP 15 with a partner:
60 synchro sit-ups
40 box jumps (20/24 in)
20 chest-to-bar pull-ups
INTERMEDIATE (AMRAP – Rounds and Reps)
AMRAP 15 with a partner:
60 synchro sit-ups
40 box jumps (20/24 in)
20 chin-over-bar pull-ups
BEGINNER (AMRAP – Rounds and Reps)
AMRAP 15 with a partner:
30 synchro sit-ups
20 box step-ups (12/20 in)
10 jumping chest-to-bar pull-ups
Post Workout Skill
EMOM 6:
1-5 ring muscle-ups
Stretch
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball tricep mash/side