Crossfit Chilliwack – CrossFit
ROWING AND DYNAMIC WARM-UP | 12:00
1:00 row (conversation pace)
10 alternating spiderman stretch
10 alternating plank reach throughs
:30 downward dog stretch
1:00 row (moderate pace)
10 alternating Samson stretch
1:00 row (workout pace)
10 jumping pull-ups or ring rows
CHEST-TO-BAR PULL-UP PROGRESSION | 12:00
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.
:30 calorie row
5 chest-to-bar pull-ups
– Rest 1:00 between sets.
1:00 banded shoulder stretch/side