CrossFit – Fri, Apr 26
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
PVC switch warm-up game
• Athletes stand in a circle, and each athlete holds a PVC upright.
• Coach calls “left” or “right,” and athletes rotate to the next PVC.
• Object: ensure the PVCs do not fall as the athletes rotate.
• The group must do penalty reps if an athlete drops a PVC or falls.
Penalty movements:
10 burpees
10 PVC pass throughs
10 PVC good mornings
10 PVC deadlifts
240426 (7 Rounds for reps)
– RX –
7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (225/315 lb)
– Rest 2:00 between rounds.
– INTERMEDIATE –
7 x 1:00 rounds of:
15 double-unders
5 burpees
Max-reps deadlifts (185/225 lb)
– Rest 2:00 between rounds.
– BEGINNER –
7 x 1:00 rounds of:
21 single-unders
3 burpees
Max-reps deadlifts (95/135 lb)
– Rest 2:00 between rounds.
Stretching (No Measure)
1 set:
1:00 foam roll glutes/side
1:00 seated pike stretch
– AT-HOME – (7 Rounds for reps)
7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps dumbbell reverse lunges (35/50 lb)
– Rest 2:00 between rounds.
– Use two dumbbells.