CrossFit – Fri, Dec 9

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 12:00

1 set:

5 wall-ball chest passes with a partner

5 wall-ball bounce passes with a partner

10 alternating box step-ups with a partner

3 sets:

5 shoulder presses – elbows in front of bar in the rack

5 sumo deadlifts – feet are just wider than squat stance

5 jumps in place (On sets 2 and 3 have athletes box jump with a step-down)

Skill Review

WALL-BALL REVIEW | 5:00

Teach athletes how to punch hands and ball at the target so the ball rebounds off the target, descending faster toward the ground.

Make sure athletes catch the ball before starting the squat.

2 sets: coach led

5 sumo deadlifts

5 sumo deadlift high pulls (pause at the hips on the return)

Workout Prep

2-3 sets:

5 wall-ball shots

5 push presses

5 box jumps

5 sumo deadlift high pulls

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

Metcon (AMRAP – Reps)

BEGINNER

3 rounds for reps:

1:00 wall-ball shot (6/10 lb)(9/10 ft)

1:00 push press (35/45 lb)

1:00 box step-ups (12/20 in)

1:00 sumo deadlift high pull (35/45 lb)

1:00 row for calories

– Rest 1:00 between rounds.

Stretch

2 sets:

:30 lacrosse ball calf roll/leg

:30 lacrosse ball foot roll/foot