CrossFit – Fri, Apr 28

Crossfit Chilliwack – CrossFit

Warm up

1 set:

1:00 bike, row, or SkiErg

10 air squats

10 push-ups to down dog

1 set:

1:00 bike, row, or SkiErg

10 DB thrusters

Skill Review

ROPE CLIMB PROGRESSION | 8:00

PROGRESSIONFOCUS

3-5 rope pull-to-standPulling strength.

3-5 hang + foot lockAble to hold body weight while athlete establishes foot lock.

3-5 foot lock + 1 pullStand up on a secure footl ock then reach as high as possible for the next pull. Then establish the next foot lock.

1-2 rope climb practice or scaling practiceFind workout variation.

Workout Prep

2 sets:

3 DB thrusters

1 rope climb

3 DB thrusters

– Rest 2:00 between sets.

RX (AMRAP – Rounds and Reps)

AMRAP 12:

9 DB thrusters (20/35 lb)

1 rope climb (15 ft)

– Use two DBs.

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 12:

9 DB thrusters (20/35 lb)

1 rope climb (10 ft)

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 12:

9 DB thrusters (10/15 lb)

1 rope pull-to-stand

Post-Workout Strength

3 sets:

:45 GHD sit-ups

– Rest as needed between sets.

Stretch

3 sets:

:30 saddle stretch

:30 down-dog stretch