CrossFit – Fri, Mar 31

Crossfit Chilliwack – CrossFit

Warm up

Set #1: Take :10-:20 between movements to demo.

Set #2: No rest between sets.

2 sets:

:20 jumping jacks

:20 mountain climbers

:20 supermen

:20 up-downs

:20 jumping squats

Skill Review

JUMPS-TO-TARGET | 3:00

PROGRESSION FOCUS

10 power jumps Jump as high as possible, float as long as possible, and rebound off the ground as quickly as possible.

10 jumps-to-target Reach the biceps in line with the ears to touch the target.

10 jumps-to-target, quickly Perform the touches with a quick cycle rate similar to the power jumps. GHD HIP EXTENSION | 7:00

Scale newer athletes to a :10 superman hold with assistance as needed.

2-3 sets:

5-10 GHD hip extensions.

– Athletes rest while others rotate through their sets on the GHD. RING ROWS TO PARALLEL | 3:00

PROGRESSION FOCUS

5 pause ring rows Feet on the floor in front of the rings. Pull the chest to the thumbs and hold contact for :01.

5 ring rows Feet on the floor in front of the rings. Pull quickly and return to the hang without using the hips.

5 ring rows to parallel Elevate the feet onto a box. Pull the chest to the rings and return to the hang without using the hips.

Mini Round

1 set:

12 jumps-to-target

10 GHD hip extensions

8 ring rows to parallel

– Split the group into halves to share GHDs as needed.

RX (Time)

For time:

21-18-15-12-9:

Jumps-to-target (12 in)

GHD hip extensions

Ring rows to parallel

INTERMEDIATE

For time:

21-18-15-12-9:

Jumps-to-target (8 in)

GHD hip extensions

Ring rows

– Place feet two steps in front of the rings on ring rows.

BEGINNER (Time)

For time:

18-15-12-9:

Jumps-to-target (4 in)

Good mornings (empty barbell)

Ring rows

– Place feet two steps behind the rings on ring rows.

Post Workout Skill

Accumulate:

20 skin-the-cats on rings

Stretch

2 sets:

30 banded pull-a-parts

:30 wrist extension stretch/arm