Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

30-20-10

Jumping jack

Mountain climber (2-ct)

Plank hold on elbows (counted in seconds)

1 set:

10 supinated ring rows

10 hand-release push-ups

10 DB suitcase deadlifts/side

:30 alternating hamstring scoop stretch

– Scale push-ups to knees as needed.

1 set:

3-5 strict chin-ups

10 deficit push-ups on dumbbells

10 DB deadlifts

:30 alternating hamstring scoop stretch

Warm-up (No Measure)

STRENGTH/SKILL

1 set:

10 sumo deadlifts

– Use an empty barbell

1 set:

10 sumo deadlifts

– Use a light load

EMOM 8:

5 sumo deadlift

– Add load every 2-3 sets.

Warm-up (No Measure)

DB BENCH PRESS

1 set:

8 DB bench press

Skill/Strength

Metcon (Weight)

EMOM 8:

5 sumo deadlift

Workout

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15:

5 strict chin-ups

10 DB bench press (35/50 lb)

15 DB deadlifts

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 15:

5 strict chin-ups

10 DB bench press (20/35 lb)

15 DB deadlifts

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 15:

5 ring rows

10 DB bench press (10/15 lb)

15 DB deadlifts

Stretch

Warm-up (No Measure)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg