CrossFit – Fri, Mar 1
CrossFit Chilliwack – CrossFit
Warm Up (No Measure)
DYNAMIC WARM-UP | 5:00
Set #1: take :10-:20 between movements to demo.
Set #2: no rest between sets.
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 Superman arch-ups
:20 up-downs
:20 jumping squats
RX (Time)
For time:
21 dumbbell snatches, arm 1 (35/50 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*Time CAP: 15:00
Intermediate (Time)
For time:
21 dumbbell snatches, arm 1 (20/35 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*Time CAP: 15:00
Beginner (Time)
For time:
21 dumbbell snatches, arm 1 (15/25 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*Time CAP: 15:00
*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/arm