CrossFit – Tue, Feb 21
Crossfit Chilliwack – CrossFit
Warm up
DYNAMIC PROGRESSIVE RUNNING WARM-UP | 10:00
2 rounds:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a pause and reach up
Lunge with a torso twist
High knees
Butt kicks
1 round:
Run 100-m, moderate pace
Rest 1:00
Run 100-m: run 100-m, faster pace
Rest 1:00
Run 100-m: 100-m, fast pace
Skill Review
DOUBLE-UNDER PRACTICE | 8:00
PROGRESSION FOCUS
:30 single-unders Legs straight while jumping, flick the wrists towards the hips.
:30 single-single-doubles Slow singles, then a fast flick for the double-under.
:30 double-unders Legs straight while jumping, flick the wrists towards the hips.
:30 double-unders Same as above, but work on long, deep breaths while jumping.
3 sets:
Max unbroken double-unders
-Cap at no more than 30 to save for the workout. WALKING LUNGE REVIEW | 3:00
Review the range of motion standards for the walking lunge.
Review, step length and width, and knee position.
1 set:
6 walking lunges
RX (Time)
3 rounds for time:
400-m run
80 double-unders
40 walking lunges
INTERMEDIATE (Time)
3 rounds for time:
400-m run
1:30 double-unders
40 walking lunges
BEGINNER (Time)
3 rounds for time:
200-m run
80 single-unders
20 walking lunges
Post-Workout Strength
3 sets:
100-ft. single-DB overhead walk/arm (35/50 lb)
Stretch
2 sets:
:30 cobra stretch
:30 Samson stretch/side