CrossFit – Fri, Apr 14

Crossfit Chilliwack – CrossFit

Warm up

1 set:

:30 single-unders

10 KB deadlifts

10 air squats, focus: hips back

1 set:

:30 double-unders or attempts

10 KB swings to overhead

10 air squats, focus: midline

Skill Review

LEGLESS ROPE CLIMB SKILL WORK | 14:00

PROGRESSION FOCUS

5 strict pull-ups or ring rows Pulling strength and warm-up pulling muscles.

5 pull-to-stands Pulling strength and hand-over-hand coordination.

1 foot hook attempt Jumping up on the rope and establishing a foot hook. Athletes should be able to put weight on the hook.

1 foot hook + 1 pull + re-establish foot hook The ability to loosen the initial foot hook, make one pull, and re-establish the foothold.

1 rope climb Use the legs to help climb the rope.

1 legless rope climb Keep the arms slightly bent the entire time and practice keeping your hands closer together.

On an 8:00 clock:

Legless rope climb practice.

– Rest 2:00 between climbs.

Skill Review

DOUBLE-UNDER REVIEW | 6:00

PROGRESSION FOCUS

20 jump in place (no rope) Flexing the foot and ankle when jumping, not jumping off the toes.

:20 single-unders Rotate and spin both wrists to rotate the rope.

:20 single-under + high jumps Maintain a natural jumping position when jumping hire.

:20 single-under fast + single-under slow Practice different jumping speeds and rope speeds.

:20 single-under + double-unders Higher jumps and both wrists spinning faster.

Mini Round

1 round:

:30 double-unders

:30 air squats

:30 kettlebell swings (35/53 lb)

:30 burpees

RX/INTERMEDIATE (AMRAP – Reps)

For total reps:

1:00 double-unders

1:00 air squats

2:00 double-unders

2:00 kettlebell swings (35/53 lb)

3:00 double-unders

3:00 burpees

BEGINNER (AMRAP – Reps)

For total reps:

1:00 single-unders

1:00 air squats

2:00 single-unders

2:00 kettlebell swings (18/26 lb)

3:00 single-unders

3:00 burpees

Stretch

1 set:

1:00 double-forearm stretch

1:00 saddle stretch

:30 calf stretch/side