CrossFit – Fri, Jan 13

Crossfit Chilliwack – CrossFit

Warm up

JUMP ROPE WARM-UP AND THRUSTER PROGRESSION | 10:00

1 set:

10 alternating Samson stretches

5 push-ups to down dog

10 alternating Cossack squats

5 push-ups to down dog

20 lateral hops over the barbell

1 set:

10 thrusters (empty barbell)

:30 double-unders

Skill/Strength

EMOM 8:

1 thruster

Workout Prep

2 sets:

3 thrusters

10 double-unders

– Rest :30 between sets

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

Stretch

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot