CrossFit – Fri, Dec 2

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 7:00

Demo movements and then let athletes move on their own.

On a 6:00 clock

:45 cardio

10 PVC pass throughs

5 shoulder presses

Skill Review

BENCH PRESS REVIEW | 3:00

Spotting:

Spotters assist with the lift-off.

Spotters assist if the athlete is pressing and the bar changes direction.

When spotting is needed, both the athlete and spotter need to keep working.

Setup and points of performance:

Hands just wider than shoulders.

Heels, glutes, and shoulders stay in contact with the bench.

“Break” the bar apart and pull the elbows in toward the torso.

PULL-UP REVIEW | 2:00

Demo the kip swing and the banded pull-up setup.

Workout Prep

4-5 sets of increasing difficulty and loading:

5 kip swings/ring rows/pull-ups

5 bench presses (increasing loading)

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Metcon (5 Rounds for reps)

INTERMEDIATE

5 rounds for max reps:

3/4 body weight bench presses

1:00 pull-ups

– Rest as needed between rounds.

Metcon (5 Rounds for reps)

BEGINNER

5 rounds for max reps:

1/2 body weight bench presses

1:00 ring rows

– Rest as needed between rounds.

Stretch

3 sets:

:30 doorway pec stretch

30 banded pull-aparts