CrossFit – Fri, Apr 7
Crossfit Chilliwack – CrossFit
Warm up
1 set:
3:00 row, bike, or SkiErg
10 leg swings/leg (up and back)
50-feet walk on toes
50-feet walk on heels
50-feet skip for height
50-feet skip for distance
50-feet broad jump
100-m jog (50%)
100-m run (75%)
100-m run (85%+)
Pre-workout Skill (5 Rounds for time)
5 sets:
100-m run
Extended Warm-up
1 set:
:20 plank hold
20 alternating seated single-leg lifts
– Perform the plank on the hands.
– Focus on getting the leg at least six inches off the ground.
1 set:
:20 pike hold
:20 tuck-up hold
– To make the pike hold more challenging, try to get the hips over the hands.
– In the tuck-up, have athletes push into the ground with their arms and tuck their knees toward their chest.
1 set:
:20 chest-to-wall hold
:20 seated single-leg raise hold
– The closer an athlete is to the wall during the chest-to-wall hold, the more challenging the exercise.
– In the seated single-leg raise hold, have athletes push into the ground with their arms, tuck one knee toward their chest, and then extend one leg. They can alternate which leg is extended.
1 set:
:20 handstand hold (back to the wall)
:20 seated leg raise hold
– In the seated leg raise hold, have athletes push into the ground with their arms and then extend both legs.
3:00 of free play
Handstand hold practice
L-sit hold practice
RX (Time)
EMOM 16:
Even minutes: max handstand hold
Odd minutes: max L-sit hold
– Score is total cumulative time combined.
INTERMEDIATE (Time)
EMOM 16:
Even minutes: max handstand hold
Odd minutes: max bent knee leg lift hold
– Score is total cumulative time combined.
– Maintain same L-sit variation the entire time.
BEGINNER (Time)
EMOM 16:
Even minutes: max plank hold
Odd minutes: max seated leg lift hold
– Score is total cumulative time combined.
– Maintain same L-sit variation the entire time.
Stretch
1 set:
1:00 seated pike stretch
1:00 seated straddle stretch
1:00 saddle stretch