CrossFit – Fri, Feb 10

9
Feb

CrossFit – Fri, Feb 10

Crossfit Chilliwack – CrossFit

Warm up

ROW WARM-UP | 5:00

8 sets:

20: slow row

:10 fast row MED-BALL TOSS WARM-UP | 6:00

Athletes partner up in groups of two or three.

Athletes perform each med ball toss until you until them to switch.

1 round:

:30 granny toss

:30 bounce pass

:30 chest pass

:30 side toss, right

:30 side toss, left

:30 roll pass

:30 overhead throw

:30 squat + throw

Skill Review

ROWING EFFICIENCY | 10:00

Demonstrate each pace.

Rest briefly between each set to discuss teaching points and pacing goals.

Set 1:

Cue athletes to sit up tall on the rower. Have them note their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace).

Set 2:

Row at an 18-20 strokes per minute pace.

15 pulls on the rower (18-20 strokes per minute pace).

Set 3:

Row at a 22-24 strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be faster.

15 pulls on the rower (22-24 strokes per minute pace).

Set 4:

Row at a 26-30+ strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be even faster.

15 pulls on the rower (26-30+ strokes per minute pace).

Skill Review

PUSH-UP REVIEW | 7:00

Demonstrate the push-up, noting the hollow body position.

Show athletes what snaking the push-up looks like and that it is considered a no-rep. Then show how to correct it.

2 sets:

5 push-ups

RX (Time)

For time:

400/500-m row

100 push-ups

400/500-m row

INTERMEDIATE (Time)

For time:

400/500-m row

70 push-ups

400/500-m row

BEGINNER (Time)

For time:

200/250-m row

50 push-ups

200/250-m row

Post-Workout Strength

3 sets:

15 bent-over rows

10 barbell roll-outs

Stretch

Accumulate:

30 reach, roll, and lift