CrossFit – Fri, Feb 3

Crossfit Chilliwack – CrossFit

Warm up

CROSSFIT WARM-UP | 15:00

3 sets:

10 reps or :30 of each movement:

Samson stretch lunge

PVC Overhead squat (weight in heels)

Strict sit-ups (minimal arm movement)

Good mornings (neutral spine)

Strict pull-ups (full ROM)

Strict ring dips (full ROM)

Skill Review

ROWING | 5:00

Rest :30 between sets.

PROGRESSION FOCUS

:30 row Chest and torso upright.

:30 row Hold the end of the stroke for :01.

:30 row Return the arms before the knees band.

:30 row Speed up the cadence, but still extend the arms before the knees bend.

Skill Review

V-UP | 5:00

PROGRESSION FOCUS

:20 hollow hold Shoulders and toes 6 inches off of the ground.

7 hollow rocks Push and pull the feet forward and back to rock.

7 tuck-ups Knees to the chest and pull the shoulders up.

7 v-ups Throw the arms forward first, then lift the legs.

Mini Round

2 sets:

125/150–m row

8 v-ups

RX (Time)

For time:

800/1,000-m row

40 v-ups

600/750-m row

40 v-ups

400/500-m row

INTERMEDIATE (Time)

For time:

800/1,000-m row

40 alternating v-ups

600/750-m row

40 alternating v-ups

400/500-m row

BEGINNER (Time)

For time:

400/500-m row

40 sit-ups

400/500-m row

40 sit-ups

400/500-m row

Stretch

1 set:

1:00 cobra stretch

1:00 seated straddle stretch

Finisher

1 set:

Max-effort hanging L-sit hold

– Scale to a hanging tuck hold.