CrossFit – Thu, Mar 2
Crossfit Chilliwack – CrossFit
Warm up
3 rounds x 10 reps or :30 of:
Samson stretch
Overhead squats
Sit-ups
Hip extensions/good mornings
Pull-ups
Dips
Skill Review
WALL-BALL SHOT | 7:00
Lead athletes through the first 3 steps on your command with pauses between reps.
Perform the final 10 reps at workout pace.
PROGRESSION FOCUS
5 medicine-ball squats Hold in the bottom with the hips below the knees.
5 wall-ball shots Find the same squat depth and throw to a normal target.
5 high wall-ball shots Find the same squat depth and stand FASTER to throw to a higher target.
10 high wall-ball shots Find the same squat depth and cycle all 10 reps quickly.
Mini Round
2 sets:
10 wall-ball shots (10/11 ft)
3 strict pull-ups
– No rest between sets.
RX (AMRAP – Rounds and Reps)
AMRAP 10:
20 wall-ball shots (14/20 lb)(10/11 ft)
10 strict pull-ups
INTERMEDIATE (AMRAP – Rounds and Reps)
AMRAP 10:
20 wall-ball shots (10/14 lb)(10/11 ft)
5 strict pull-ups
BEGINNER (AMRAP – Rounds and Reps)
AMRAP 10:
12 wall-ball shots (6/10 lb)(10/11 ft)
6 ring rows
Post Workout (No Measure)
4 rounds:
:20 med-ball Russian twists (14/20 lb)
– Rest :10
:20 handstand hold
– Rest :10
Stretch
2-3 sets:
:20 doorway pec stretch/side
20 banded pull-a-parts