CrossFit – Fri, Feb 17
Crossfit Chilliwack – CrossFit
Warm up
23.1 MOVEMENT PREP | 5:00
Athletes keep cycling through rounds of the warm-up.
On a 6:00 clock:
10 PVC pass-throughs
5 med-ball ground-to-overheads
5 med-ball thrusters (reach for the lockout)
5 false-grip ring rows
5 low ring muscle-up transitions
Skill Review
WALL-BALL AND TOES-TO-BAR REVIEW | 8:00
Alternate between both movements or have athletes move on their own.
2 sets:
5 kip swings
5 wall-ball shots
2 sets:
5 kipping knee raises
5 wall-ball shots
Demo how to kick the heels back hard during the backswing to help cycle reps.
Also demo how to perform a quick single toes-to-bar, jump down, and then jump into another quick single. Quick singles can help athletes keep moving when they fatigue or start to fail multiple rep attempts.
1 set:
5 toes-to-bars
5 wall-ball shots
Skill Review
CLEAN REVIEW | 8:00
Demo the clean.
Demo how to cycle cleans by pausing at the hip and then initiating the next rep.
Demo a pace for performing singles on cleans; 1 rep every :05-:06 seconds.
3 sets x 3 touch-and-go + 3 single cleans (increase weight each set)
Mini Round
1-2 sets:
5 pulls on the rower
5 toes-to-bars (or scaled variation)
3 cleans as singles
1-5 muscle-ups (or scaled variation)
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
CrossFit Games Open 23.1 Foundations (AMRAP – Reps)
14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups
F: 6lb ball to 9ft target, 35lb cleans*
M: 10lb ball to 10ft target, 45lb cleans*
*The load is a suggested starting point.
If you are completing all of the tests in
the foundations division, you are free to
decrease or increase the load as your skill
level allows.
Stretch
2 sets:
:30 couch stretch/side
:30 doorway pec stretch/side