CrossFit – Fri, Dec 30

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 7:00

1 set:

:30 single-under

5 forward step lunges/leg

:15 single-leg single-underside

5 Samson stretch lunges/leg

:30 backwards single-under

5 lateral lunges/leg

:30 single-single-double

5 consecutive jumping lunges/leg

Skill Review

Beginners: Double-under attempts

Intermediates: 2:00 of double-unders

Advanced: Max-unbroken double-unders

1 set for max reps:

Max unbroken double-unders

or

2:00 max unbroken double-unders

Skill Review

LUNGE REVIEW | 5:00

PROGRESSION FOCUS

5 reverse lunges/leg Step the foot back and out and gently kiss the knee to the floor

5 back-rack reverse lunges/leg Chest stays up on the way down, then the chest rises on the way up

5 back-rack reverse lunges/leg Light load, smooth down and fast up

Build-up

On an 8:00 clock:

3 back-rack reverse lunges/leg (building)

– Rest 1:00-1:30 between sets.

Back Rack Lunge (RX

7 sets for load:
6 back-rack reverse lunges (3/leg))

Stretch

2 sets:

:30 frog stretch

:30 couch stretch/leg