CrossFit – Fri, Apr 21

20
Apr

CrossFit – Fri, Apr 21

Crossfit Chilliwack – CrossFit

Warm up

1 set:

:20 row (easy pace)

– Rest :10

10 single-arm bent over row per side

– Rest :10

1 set:

:20 row (moderate pace)

– Rest :10

10 reverse lunges per side

– Rest :10

1 set:

:20 row (moderate pace)

– Rest :10

10 single-arm shoulder press per side

– Rest :10

1 set:

:20 row (fast pace)

– Rest :10

10 single-leg deadlifts per side

– Rest :10

Skill/Strength

5 sets for total distance:

20 pulls on the rower

– Rest 1:00 between pulls.

Skill Review

ROPE CLIMB PROGRESSION AND PRACTICE | 10:00

Demo the legless rope climb and pull-to-stand.

Demo a ring row with the body parallel to the floor, then how to adjust the difficulty.

Athletes should pick an option that challenges them but will not lead to failed reps.

PROGRESSION FOCUS

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

:30 pull-to-stands Pulling strength and hand-over-hand coordination.

1:00 foot hook Jumping up on the rope and establishing a foot hook. The athlete should be able to put weight on the hook.

1:00 foot hook + 1 pull + re-establish foot hook The ability to loosen the initial foot hook, make one pull, and re-establish the foothold.

1:00 rope climb Use the legs to help climb the rope.

1:00 legless rope climb Keep the arms slightly bent the entire time and practice keeping your hands closer together. Use legs to kip and build momentum.

Workout Prep

1 set:

1 legless rope climb, 1/2 way

100-m row

– Athlete will complete whatever variation of the rope climb they’ll use in the workout here.

RX (10 Rounds for time)

10 rounds for time:

1 legless rope climb (15 ft)

200/250-m row

– Rest 1:00 between rounds.

INTERMEDIATE (10 Rounds for time)

10 rounds for time:

1 rope climb (15 ft)

200/250-m row

– Rest 1:00 between rounds.

BEGINNER (10 Rounds for time)

10 rounds for time:

3 pull-to-stands

150-m row

– Rest 1:00 between rounds.

Stretch

1 set:

1:00 lacrosse ball mash on deltoid/side

1:00 lacrosse ball mash on pec/side