Tuesday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
PROGRESSIVE WARM-UP | 7:00
1 set:
:20 mountain climbers
:20 shoulder taps
:20 double-knee tucks in plank
1:00 calorie row
– Row with an s/m pace fewer than 20.
1 set:
1:00 plank DB pull-throughs
1:00 calorie row
– Row with an s/m pace greater than 30
Warm-up (No Measure)
SPRINT START REVIEW | 3:00
Sprint start 3-4 hard pulls where the torso moves between leaning forward and vertical, but never back.
Sprint start The legs should almost, but never fully extend during the first 3-4 pulls.
Sprint start Muscle the handle with the arms as much as possible in the initial few pulls.
Sprint start After the 3-4 sprint start pulls, settle into a strong, but steady cadence.
WORKOUT PREP | 5:00
Every 1:30 for 3 sets:
50-m farmers carry
:20 row
Workout
Metcon (Time)
RX
For time:
1:00 max calorie row
150-m farmers carry (35/50 lb)
– Complete as many rounds as needed to accumulate 120/150 calories
Metcon (Time)
INTERMEDIATE
For time:
1:00 max calorie row
150-m farmers carry (20/35 lb)
– Complete as many rounds as needed to accumulate 100/120 calories.
Metcon (Time)
BEGINNER
For time:
1:00 max calorie row
150-m farmers carry (10/15 lb)
– Complete as many rounds as needed to accumulate 65/80 calories.
Post Workout Skill
Metcon (No Measure)
5 sets:
10 pike-ups on rower
:30 double KB front-rack hold