CrossFit – Mon, Mar 11
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
1 set:
10 alternating Spiderman stretches
10 med-ball deadlifts
10 alternating plank reach-throughs
10 med-ball shoulder presses
1 set:
10 alternating med-ball overhead lunges
10 push-ups to down dog
10 med-ball front squats
10 up-downs
1 set:
5 wall-ball shots (9/10 ft target)
10 lateral hops over the med ball
5 wall-ball shots (10/11 ft target)
10 lateral hops over the med ball
5 wall-ball shots (10/11 ft target)
240311 (AMRAP – Rounds and Reps)
– RX –
As many reps as possible in 20 minutes with a partner:
10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (10/11 ft)
– Each partner completes a full round before switching. One partner works at a time.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
As many reps as possible in 20 minutes with a partner:
7 sumo deadlift high pulls (35/45 lb)
7 wall-ball shots (8/10 lb) (9/10 ft)
– Each partner completes a full round before switching. One partner works at a time.
Stretching (No Measure)
1 set:
200-meter recovery walk
1:00 couch stretch/leg
– AT-HOME – (AMRAP – Rounds and Reps)
As many reps as possible in 20 minutes with a partner:
5 left-arm dumbbell sumo deadlift high pulls (35/50 lb)
5 right-arm dumbbell sumo deadlift high pulls
10 single-DB thrusters (35/50 lb)
– Each partner completes a full round before switching. One partner works at a time.
Work Your Weakness
– STRENGTH I – (8 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
– Welcome to week two of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Shoulder Press (- STRENGTH II –
For load:
Shoulder press
3-3-3-3-3+
– Max reps on the last set.)
– Welcome to week two of our Strength II cycle where we will continue to shoulder press for four total weeks.
– Find a heavy set of 3 shoulder presses for the day followed by a max-rep set at that load.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– STRENGTH III – (Time)
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
– Plan for around 15 minutes for this workout.
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!
– SKILL I – (Checkmark)
4 sets:
100-ft handstand walk
1:00 flutter kicks
– Rest 2:00 between sets.
– Set up a 100-ft course and walk unbroken as far as possible.
– Challenge yourself to keep moving on the flutter kicks for the entire minute.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.
– STAMINA I – (5 Rounds for calories)
5 sets for max calories:
3:00 Air Bike
– Rest 1:00 between sets.
– 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Build stamina and conditioning.
– Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
– Keep your chest high and push/pull with the arms and legs.
Modifications:
Air Bike | Echo Bike, Assault Bike, C2 Bike, Ski-erg, row, run