CrossFit – Fri, Jan 20

Crossfit Chilliwack – CrossFit

Warm up

ROWING AND DYNAMIC WARM-UP | 12:00

1 set:

1:00 row (conversation pace)

10 alternating spiderman stretch

10 alternating plank reach throughs

:30 downward dog stretch

1 set:

1:00 row (workout pace)

10 burpee-over-rower

10 jumping pull-ups or ring rows

Skill Review

CHEST-TO-BAR PULL-UP PROGRESSION | 12:00

PROGRESSION FOCUS

Position on the pull-up bar Grip and actively hang on the bar.

Kip swing Fast transition between hollow and arch body positions.

2 kip swings + 1 kip Aggressive press down and rapid close of the hips.

2 kip swings + 1 chin-over-bar pull-up Same as step 3, but pull the chin over the bar.

2 kip swings + 1 chest-to-bar pull-up Same as step 4, but pull the chest to the bar.

2 kip swings + 1 pull-up + 2 kip swings Push away from the top of the pull-up.

Multiple pull-ups Aggressive press down and push away into the next rep.

Workout Prep

3 sets:

:30 calorie row

5 chest-to-bar pull-ups

– Rest 1:00 between sets.

RX (Time)

For time:

21-15-9-15-21:

Calorie row

Chest-to-bar pull-ups

INTERMEDIATE (Time)

For time:

21-15-9-15-21:

Calorie row

Pull-ups

BEGINNER (Time)

For time:

12-9-6-9-12:

Calorie row

Jumping pull-ups

Stretch

Accumulate:

1:00 banded shoulder stretch/side