CrossFit – Fri, Mar 10
Crossfit Chilliwack – CrossFit
Warm up
1 set:
10 leg swings/leg
10 lateral leg swings/leg
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats
1 set:
5 inchworms + 1 push-up each
:30 alternating spiderman stretches
:30 air squats
1 set:
5 diver bomber push-ups
:30 squat-to-stands
:30 air squats
Skill Review
SKILL WORK | 7:00
Beginner: partial ROM wall walks.
Intermediate: 1-3 wall walks
Advanced: perform 1 wall-facing HSPU at the top of each wall walk.
EMOM 5:
1-3 wall walks
Skill Review
HANDSTAND WALK PROGRESSION | 9:00
Demo each step of the progression.
Athletes spend 1:00 workout through slow successful reps of the progression.
Focus on helping athletes keep their arms locked out.
PROGRESSION FOCUS
Handstand kick-up “Keep arms straight and kick-up gently.”
Handstand shoulder taps “Slowly shift the body weight from hand to hand to gently lift one arm at a time.”
Walk-to-wall drill “Kick up as slowly as possible and move the hands as you start to fall forward.”
Handstand walk “Move the hands slowly as the legs fall forward.” HANDSTAND PUSH-UP REVIEW AND TEST | 4:00
Demonstrate a proper tripod/headstand position and the knees lowering below the hips for the kip.
Less than 3 reps = scale to piked push-ups. 3-5 reps = scale volume. 7 reps = Rx.
2 sets:
1-7 handstand push-ups
– Rest 1:00 between sets.
RX (Time)
For time:
100 air squats
5 handstand push-ups
25-ft handstand walk
75 air squats
10 handstand push-ups
25-ft handstand walk
50 air squats
15 handstand push-ups
25-ft handstand walk
25 air squats
20 handstand push-ups
25-ft handstand walk
INTERMEDIATE (Time)
For time:
100 air squats
5 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
75 air squats
10 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
50 air squats
15 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
25 air squats
20 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
BEGINNER (Time)
For time:
50 air squats
5 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
35 air squats
10 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
20 air squats
15 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
10 air squats
20 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
Stretch
2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch